Daily WOD

MS – Bike Day

New Ulm CrossFit – Mayhem Strength

Metcon

Metcon (Distance)

BikeErg

4min at easy “”warm-up”” pace

3min at 2-3 damper

2min at 5-6 damper

1min at 8 damper

Rest 1min

2x (10min at 5-6 damper, 4min recovery damper 1)

4x (2min at 8 damper, 3min recovery 1 damper)

Duration: 59min

Crushin’ Cardio

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Push-ups

10 Suitcase DL

10 Air Squats

Mobility

Couch 1:00 Ea

Laying OH Squat 1:00

Metcon

Metcon (Time)

10 Rounds

5 KB S2OH (R/L)

10 KBS

15 Plate Push Squats (10#)

Once Complete:

Run 1 Mile
At Home:

10 Rounds

5 Push-ups

10 Sit-ups

15 Air Squats

Once Complete:

Run 1 Mile

Why do my hands hurt?

New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/sGHpGIGgjaQ

2 Rounds

5 BB GM

5 BB Back Squats

10 Lateral Lunges

5 SLD

5 HMC

10 Wall Squats

Mobility

Banded Lat (Leg Crossover) 1:30 Each

PVC Front Rack 1:00 Each

Weightlifting

Hang Power Clean (OT :90 x 8 Sets of 3)

Light to moderate

*At home single arm hang cleans. Eight each arm

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30 Leg Raises

10 Deadlifts 95/65

5 Hang Cleans 95/65

10 Lunges 95/65
At home option Single arm with DB double reps for weighted movements.

Metcon (AMRAP – Rounds and Reps)

At Home WOD

15 min AMRAP

30 leg raises

15 wide leg Good mornings

15 Shoulder taps

10 lunges each

Cool Down

Hamstring Smash

Roll Upper Back

Boulder Shoulders

New Ulm CrossFit – WOD

Warm-up

4:00

20 Dubs

10 Scap Shrugs * :20 Plank

8 MB Fr. Squats * Air Squats

8 Lunges

Mobility

Ant/Post Delt Smash 1:00 each

Pec Smash 1:00 each

Frog 1:30

Accessory Work

12 Alt EMOM

E: :20 HSH or Plank Hold

O: 2-6 Strict Pull-ups

Metcon

Metcon (Time)

4 Rounds For Time

15 Wallballs 20/14

20 Pull-ups

30 Dubs
Scaled: 14/10 MB, Assisted Pull-ups, 60 Singles

Rx+: CTB instead of pull-ups

Metcon (Time)

AT HOME

4 Rounds

15 Front Squats (any weight) or 25 Air Squats

20 Bent Rows (any weight)

60 Singles or line hops

Cool Down

Roll Lats and Quads

Welcome Home!

New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/DR4bgSXevzI

3 Rounds

1:00 Row

6 Push-ups

8 Air Squats

6 Sit-ups

Mobility

Roll upper back 1:00

Specific Low Back :30 ea

Couch 1:00 ea

Accessory Work

A few minutes of Row review

Metcon

Metcon (3 Rounds for time)

OT 8 – 3 Rounds of:

18-12-6

Cal Row

Burpees Over Rower

*Should be a sprint (4 to 6 min)*
RX+: 21-15-9

Scale:

15-9-3

Metcon (3 Rounds for time)

AT HOME WOD

OT 8 – 3 Rounds of:

21-15-9

Reverse Lunges

Burpees

Gut buster

New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/NN1TTNnGZdQ

4:00

20 Jumping Jacks or singles

10 Wall Squats

5 Push ups

Mobility

Roll, smash and/or stretch your quads and hams. Example, couch, pigeon, foam roller, lacrosst ball. 5:00 total

Accessory Work

8 EMOM

6-8 burpees + 6 Alt DB snatch

No equipment do 10 Plyo lunges instead of snatch

Metcon

Metcon (Time)

3 Rounds

1:00 Plank

30 Alt V-ups

1:00 Side plank (R)

30 Russian Twist

1:00 Side plank (L)

30 Leg Raises
The planks are accumulated. If you have to take a break, that is not part of the minute of work.

Just Keep Running

New Ulm CrossFit – WOD

Warm-up

Video: https://youtu.be/oQvnz9h6XD0

2 Rounds

200m Jog

20 Alt Quad Stretch

20 Frankenstein Kicks

20 Lateral Lunges

Mobility

1:00 Each

Couch

Calf

Ankle

Squat Hold

Metcon

Metcon (3 Rounds for time)

3 Rounds

400m Run

30 Single Arm S2OH 50/35

2:00 Rest

3 Rounds

400m Run

30 Single Arm Floor Press 50/35

2:00 Rest

3 Rounds

400m Run

30 Push-ups

*There are only 9 rounds total*

Each score will include 3 rounds

These should be fast paced!
If you want to utilize a barbell go with 95/65

No equipment go with: 30 Air Squats in the first 3

30 Situps in the next 3

30 Push-ups in the last 3

One Week Back!

New Ulm CrossFit – WOD

Warm-up

Video: https://www.youtube.com/watch?v=h8snwEomwv0

3 Rounds

2:00 Row (Faster Each Rnd) or 200 Jog or 100 Singles

10 Lateral Lunges

8 Push-ups

Mobility

Wrists :30 each position

Low Lunge 1:00 Each

Metcon

Metcon (4 Rounds for reps)

4 Rounds

5:00 on 2:00 Off

20/15 Cal Row

16 Lunges

8 Push-Press 95/65
Scaled

65/35 Push-Press

At Home:

100 Run, 16 Lunges, 12 Push-ups

Cool Down

200 Jog or 2:00 Row

Eyes Forward

New Ulm CrossFit – WOD

Warm-up

Video: https://www.youtube.com/watch?v=8SQoGjeaj08

4:00

10 Med Ball Thrusters

10 Alt Med Ball Toe Taps

10 Med Ball Sit-ups

Mobility

Knee Across Body 1:00 ea

Forward Fold 1:30

Accessory Work

EMOM 5

Medball Clean Tech

8 Per Minute with :02 Pause in the bottom

Metcon

Metcon (AMRAP – Reps)

AMRAP 16

2-4-6-8-10….etc

Med Ball Thrusters

Med Ball Situps

Blessed

New Ulm CrossFit – WOD

Warm-up

Video: https://www.youtube.com/watch?v=VyQWYbNr8zo&t=1s

3 Rounds

100m Jog

8 Lateral Lunges

3 Walkouts

Mobility

1:00 Pigeon Each Side

1:30 Child’s Pose

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

8 Burpees

10 Box Jumps / Step-ups

8 Plate G2OH 45/25
Scaled is 25/10

At home no equip:

Tuck Jumps & Odd Object G2OH

Accessory Work

EMOM 12

5 Lat Raises (Ea) Light

5 Lat Step Ups (Ea)

Bodyweight or Weighted