Daily WOD

Pop A Top

New Ulm CrossFit – WOD

Warm-up

5:00 AMRAP

100m Jog

10 Floor Sweeps

10 Air Squats

3 Walkouts

Video: https://youtu.be/swbQnt0O72s

Mobility

Couch 1:00

Down Dog Calf Pedal 1:00

Accessory Work

OTM x 8

100m Sprint

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

2-4-6-8-10-etc.

KBS – A 53/35

Goblet Squats 53/35

100m Run after each round
Scaled: 44/26, Air Squats

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

200m Run

20 Air Squats

10 Push-ups

Put Your Feet Up

New Ulm CrossFit – WOD

Warm-up

4:00 AMRAP

6 Squat Jumps

10 Jumping Jacks

3 Dive Bombers

6 Rev. Lunges

Video: https://youtu.be/HtcV6lzg2AM

Mobility

Child’s Pose 1:00

Pigeon 1:00

Weightlifting

Squat Clean (6 x 3 (Singles, not TnG))

OT :90, No more than 60%

Metcon

Metcon (AMRAP – Reps)

14 EMOM

E: 8-12 Wall Balls 20/14

O: Walking Lunges (:30)
Total reps of lunges and wall balls is score. Scaled is: 14/10 Medball

Metcon (AMRAP – Reps)

14 EMOM

E: 12 Squat Jumps

O: :30 Walking Lunges
Include Squat Jumps in score

Waist Deep

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs on rig

20 Singles or Dubs

8 Lateral Lunges

8 Floor Sweeps

Video:https://youtu.be/lxne37XXDRI

Mobility

T-Chest Stretch 1:00 each

Wall Shoulder Stretch 1:00

Accessory Work

OTM x 4

Eccentric Pull-ups

4 Sets of 3

Straight into OTM x 4

1 Arm DB Bent Over Row

4 Each Arm Per Minute

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

8 Pull-ups

16 Alt. DB Snatches 50/35

50 Dubs
Scaled: Ring Rows, 35/25 DB, 100 Singles

Metcon (AMRAP – Rounds and Reps)

AT HOME WOD

15 AMRAP

16 Shoulder Taps

8 Burpees

50 Dubs/100 Singles/100 Line Hops

Take A Walk

New Ulm CrossFit – WOD

Warm-up

4:00 AMRAP

8 RDL

8 Alt. Spidermans

12 Alt V-Ups

:15 Plank or HSH

Video: https://youtu.be/lqe04ACdQEo

Mobility

Leg Across Body 1:00 ea

Legs Up Wall 1:30

Weightlifting

Deadlift (5 x 5 Deadstop @ 55-65%)

OT 2:00

Metcon

Metcon (Time)

21-15-9

Deadlifts 185/135

Weighted Sit-ups 45/25 Plate
Scaled is: 135/95 DL, 25/10 Plate

Metcon (Time)

AT HOME WOD

2 Sets of the following:

21-15-9

Good Mornings

Sit-ups

1:00 Break Before Round 2

*weighted if possible
Score total time with one minute break

Running Bull

New Ulm CrossFit – WOD

Warm-up

In Place Line Drills , Alt. 4/side

Quad Stretch – Knee to Chest – Soldier Kicks

Kneel Marches – Tip Toe Raises – Squat Jumps

Walk outs to Push ups – High Knees – Butt Kickers

Mobility

Calf Stretch

Chest to the Floor

Couch Stretch

Metcon

Metcon (5 Rounds for reps)

On the 5 Minute x 5

AMRAP 3

3 Power Cleans 135/95

6 Push-ups

9 Air squats

*300m Run after each AMRAP

* Rest Remaining time
Sc: 95/65

Rx+: 20/14# Vest

Home WOD

Metcon (5 Rounds for reps)

On the 5 Minute x 5

AMRAP 3

6 Single Arm Cleans or Object Clean

6 Push-ups

9 Air squats

*300m Run after each AMRAP

* Rest Remaining time

Merry Go Round

New Ulm CrossFit – WOD

Warm-up

4 AMRAP

6 Air squats

3 Walkouts to Push Up

6 Sit-ups

6 Plyo-lunges

Video: https://youtu.be/XEK0kAubTJM

Mobility

Couch Stretch

Banded Shoulder Stretch

Accessory Work

EMOM 10

1) 5 Lateral Box Step Ups

2) 5-8 Seated Single Arm Shoulder Press

Metcon

Metcon (AMRAP – Reps)

4 Rounds for Reps

1:00 Pistols

1:00 Wall Climbs

1:00 V-ups

1:00 Single Arm Devils Press (50/35)

1 minute Rest

Home WOD

Metcon (AMRAP – Reps)

4 Rounds for Reps

1:00 Pistols

1:00 Wall Climbs/Walk out to Push ups

1:00 V-ups

1:00 Burpees

1 minute Rest

Pop, Lock, and Drop

New Ulm CrossFit – WOD

Warm-up

1:00 Light row

10 Good Mornings

10 Back Squats

:45s Mod Row

10 Strict Press

10 SLD

0:30s Fast Row

5 Push Press

5 Muscle Cleans

Warm-up

At Home

Video: https://youtu.be/CwWJhz19fU4

3 Rounds:

35 Singles or Line Hops

10 Reverse Lunges

10 Air Squats

5 Push-ups

Mobility

Wall shoulder stretch

Seated Pike

Accessory Work

Every 0:90s x 8 Rounds

1 Power Clean + 1 Pausing Jerk + 1 Jerk

*2-3s Pausing in the Bottom and catch positions

1 Power Clean + 1 Pausing Jerk + 1 Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

30/21 Cal Row

6 Power Cleans 155/105

50 Double Under

6 SOH 155/105

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

30 Lunges

10 Squat jumps

100 Singles or Line Hops

10 Push ups

Run Over

New Ulm CrossFit – WOD

Warm-up

AMRAP 4

6 Band Pull Aparts

6 PVC OHS

6 Spider Mans

Mobility

Childs Pose

Thorasic Opener

Calf Stretch

Accessory Work

10 Minute Kipping HSPU Practice

Metcon

Metcon (Time)

For Time

30 – 20 – 10

HSPU

OHS (95/65)

400m Run After Each Set
Sc: 75/55

Rx+: 4″ Deficit , 200m run + 100m weighted (50/35)

Home WOD

Metcon (Time)

For Time

Weight (DB/KB)

30 – 20 – 10

HSPU

Single Arm OHS

400m Run after each set

Unweighted

30 – 20 – 10

HSPU

60 – 40 – 20

Air Squats

400m Run after each set

Pulley

New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/EbTHpLqJ6ak

10 cal Row

10 Push ups

10 Sit ups

8 cal Row

8 Push ups

8 Sit ups

etc 6s, 4s , 2s

Mobility

Wrist Stretch

Up Dog

Down Dog

Accessory Work

4 Rounds Not for Time

12 Row Pikes ups

8 Strict Toe to Bar

4 Eccentric Dips (3s)

1-2Minute Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

21 Cal Row

15 Toe to Bar

9 Ring Dips
Sc: TAH, Box Dips

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50 Dubs/100 single or 200m Run

15 Toe to Bar or V-ups

9 Dip of any kind

High and Overhead

New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/s_r_RFRsWbs

AMRAP 4:00

10 Jumping Jacks

5 Good Mornings

5 Air Squats

3 Walkout w/Push up

Mobility

Front Rack Floor Stretch

Sqauting Wall Cirlces

Weightlifting

OTM x 10 Rounds

2 Pausing Front Squats

* 3-5 sec pause in the base. Target about 40-60% 1RM. Pull weight from the floor if possible

Front Squat

Metcon

Metcon (Time)

For Time:

50 Sumo Deadlift High Pulls

50 Front Squats

50 Push Press

OTM: 5 Burrpees
**WOD starts with Burpees**

Rx+ 95/65

RX: 75/55

Sc: 65/45

Home WOD

Metcon (Time)

With single DB/KB

75 KBS – A

75 Waiter Squats

75 Single arm Push Press

OTM: 5 Burpees

Unweighted

75 Plyo-lunges

75 Air Squats

75 Shoulder Taps

OTM: 5 Burpees
WOD starts with 5 Burpees.