Daily WOD

Well Then

New Ulm CrossFit – WOD



10 Scap Shrugs

5 Push-ups

6 Plyo Lunges

6 Wall Squats


Athletes Choice 5:00


Metcon (Time)

32 Pulll-ups

32 DB S2OH 50/35

32 DB Floor Press 50/35

32 DB OH Lunge 50/35

32 DB DL

32 Push-ups

32 DB Goblet Squats 50/35

*Starting with and at the head of each minute – 4 Wall Balls 20/14*


New Ulm CrossFit – WOD


Metcon (No Measure)

20:00 Row Conversational Pace

OT 5,10,15

10 PVC 1 Leg DL

10 Sit-ups

10 Bird Dogs

10 Open Books (Ea)

10 Lat Raises (Ea – Light)
In honor of Cori J for her amazing work with breast cancer patients! She doesn’t just become their physician she becomes their friend and one of their biggest supporters.


T Stretch, Thread the needle, Wrists

Child’s Pose, Triceps behind back, Couch

Pigeon, Seated Pike, Foot on thigh

Wide Leg Reach, Figure 4, Leg across body

Low Lunge, Ankle, Squat Hold


New Ulm CrossFit – WOD


400m Jog


3 Rounds

5 Squat Jumps or Air Squats

5 Push-ups

10 Lateral Lunges

10 Knuckle Drags


Couch 1:00 Each Side

Pigeon 1:00 Each Side

Ankle :30 Each Side


Sara Schultz (Time)

Buy In: 1 Mile Run


11-14-19 Reps of:

Thrusters 135/95

Dive Bombers


Cash Out: 1 Mile Run
In honor of Sara Schultz Diagnosed 11-14-19 and just finished treatments! She loves squatting, running and sun salutations!

Scale run as needed

Scale Thrusters to weight needed

Aunt B

New Ulm CrossFit – WOD



6 Air Squats

8 Alt Spiderman

10 Open Books (Ea)

10 Singles




Squat Hold


Aunt B (Time)

Teams of 2 – 2 Rounds of the following

58 Box Jumps


58 Plyo Lunges

58 Sit-ups

58 Medball Squat Cleans 20/14

58 Push-ups

58 Wall Balls 20/14

58 Burpees

58 Dubs / Singles
B The Light started in 2016 in honor of Brenda Plinke “Aunt B”. She battled Metestatic breast cancer for 18 years before passing at age 58 in 2018. Aunt B lived by the moto – “Never Give Up Hope”

Beverly Petersen

New Ulm CrossFit – WOD


3 Rounds

8 Hollow Rocks

8 Russian Swings

8 Revs Lunges

0:30 Plank


Quad Roll 1:00 ea

Lat Roll 1:00 ea

Wrist Stretch


Bev (Time)

5 Rounds For Time:

20 KBS – A

20 TTB

4 Turkish Getups

Beverly “Bev” Petersen was diagnosed with Breast cancer in Aug. 2003. 5 years after her diagnosis she won her battle and is officially cancer free. Bev is an extremely selfless person who only wants what’s best for others. Her fighting spirit is only out match by her spirit to love and care for others, a heart bigger than a kettlebell.

Jessica Zaback

New Ulm CrossFit – WOD


2:00 min Row

3 Rounds

8 Scrap Shrugs

10 Lateral Lunges

5 Walkouts with Push up


Lizard Pose 1:00 ea

Lat Wall Stretch 1:00 ea

Wall Shoulder Stretch


Jessica Zaback (Time)

For Time:

Buy-in: 1374m Row

10 Rounds

5 Back Squats 155/105

7 Chest to Bar Pull-ups

9 Lateral Burpee over Bar

Cashout: 8 Bear Complexes 155/105
Bear Complex: 1 Power Clean + 1 Front Squat+ 1 Overhead + 1 Back Squat +1 Overhead

*Jessica Zaback, born 10/13/74 began her fight with breast cancer on 5/7/12. She is a teacher, a wife, a mother to two boys, and a fighter. We honor her battle against cancer with the work we do today.

“CUZin Carrie” & “Monica Welke”

New Ulm CrossFit – WOD



8 Jump squats

8 Push ups

8 Superman pulses

8 jumping jacks


1:00 Pigeon each side

1:00 Child’s pose

“CUZin Carrie” (Distance)

6 Minutes of Max effort for distance

Hand Stand walk
Scales: Shoulder touches on wall or plank position.

Carrie was 44 when she was diagnosed, she went through six long weeks of radiation therapy. She has two beautiful daughters. And her first thought when getting the news.

” Save my girls, and I don’t mean my boobs”.

“Monica Welke” (AMRAP – Rounds and Reps)

20 minute AMRAP

400m Run

7 Single Leg Glute Bridge (each)

17 Wide Leg Good Mornings (Empty Bar if you have one)

43 Revers Lunges
Monica was born July 17, 1943 and lost her battle with cancer on January 8, 2016 at the age of 72. One of her passions were gardening and of course spending time with her family.

Andrea Meyer

New Ulm CrossFit – WOD



10 Scap Shrugs

20 Singles

10 Suitcase DL (5ea)

10 Sit-ups


-Roll Upper Back

Arms Crossed & Arms Overhead

-Roll Lats

-Shoulders on Wall


Andrea Meyer (AMRAP – Rounds and Reps)


43 Singles

1 Strict Pull-up

22 Dumbbell Hang Clean & Jerk 50/35

20 Russian Twists 50/35
Andrea, was diagnosed with breast cancer on 1-22-20 at 43 years old. The first thing that came to mind when offered to have a workout made was boxing.


New Ulm CrossFit – WOD


3 Rounds

:30 plank or HSH

10 Scap shrugs

8 Push ups

Then: Barbell warm up 5 reps of each

GM, B.sq, Elb, St.p, SLD & Fr. sq


1:00 Front rack stretch

1:00 each Figure four

“Bliss” (Time)

20 Rounds for time

1 Power clean 185/135

2 T2B


4 Deadlifts 185/135
Scale as needed.

Eden “Bliss” Kalk

12-1-79 to 12-4-19. Bliss passed away on Dec. 4th, 4 days after her 40th birthday. From a multi-year battle with metastatic breast and liver cancer. She leaves behind her husband and to children.

Amber Melby

New Ulm CrossFit – WOD


3 Rounds

1:00 light row

20 Singles

8 Spidermans

8 Step ups


1:00 Calf Pedal

1:00 Wall Lat Stretch

1:00 PVC PTTT slow

Accessory Work


Even: 8 Lat Box Step-ups (4ea)

Odd: :30 Dub Practice

Amber Melby (Time)

For Time


Calorie Row

Burpee Box Jump Overs 24/20

Then: 300 Singles
Scale to step overs.