Daily WOD

It’s A Trap

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 light row

8 Active Spiderman’s

8 Jump squats

1:00 Moderate row

8 Push ups

20 Dubs/singles

Mobility

Pigeon 1:00 each

Wrist stretches :30 each

Metcon

Metcon (Time)

Individual RX

TIME CAP: 25 MINUTES

10 ROUNDS FOR TIME:

1 MINUTE OF ERG*

9 DUMBBELL THRUSTER (50/35)

20 DOUBLE UNDERS
Two scores: meters rowed & time.

Metcon

Metcon (Time)

Intermediate and Masters RX

TIME CAP: 25 MINUTES

10 ROUNDS FOR TIME:

1 MINUTE OF ERG*

9 DUMBBELL THRUSTER (35/20)

20 DOUBLE UNDERS
Two scores: time & meters rowed

Metcon

Metcon (Time)

Scaled ind. & Masters

TIME CAP: 25 MINUTES

10 ROUNDS FOR TIME:

1 MINUTE OF ERG*

9 DUMBBELL THRUSTER (35/20)

20 SINGLE UNDERS
Two scores: time & meters rowed

New Year Goals!

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

5 Kip Swings

5 Push-ups

10 Lat Lunges

Mobility

Lat Squat Arm Circles

Laying Wall Squat OH

Goals

12 Minutes to work on goals

Metcon

Metcon (AMRAP – Reps)

AMRAP 16

1 Strict Pull Up

1 Strict Dip

1 Box Jump

1 V-Up
Add 1 rep to each move per round

What’s Recovery?

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 SLD

10 Situps

5 Squat Jumps

10 Jumping Jacks

Mobility

Fig 4 on wall

Pike

Thoracic Open Book

Metcon

Metcon (AMRAP – Reps)

EMOM 28

A) 12 Romanian Deadlifts

B) 15 Rollouts

C) 18 Goblet Squats

D) 21 Russian Twists

Bring on 2020!

New Ulm CrossFit – WOD

Warm-up

4:00

20 Singles

10 Scap Shrugs

3 Burpees

6 Sit-ups

Mobility

Lat & Pec Smash

Accessory Work

6 EMOM

5 Eccentric Pull-ups (weighted)

6 EMOM

:30 Dub Practice

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Sets of AMRAP 5

12 Burpees

9 TTB
2:00 Rest Between Rounds

Scaled 14 KAH

Ring It In!

New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 Band Pull-Aparts

10 Lat Raises (Light)

10 Cal Row

10 Suitcase DL

10 OH Press

Mobility

Roller –

Thoracic & Lats

Metcon

Metcon (Time)

60/45 Cal Row

5 Rounds of:

12 Alt DB Snatch 50/35

9 HSPU – Then:

50/35 Cal Row

3 Rounds of 12 & 9 Then:

40/25 Cal Row

1 Round of 12 & 9 Then:

30/15 Cal Row
RX+ 70/50, Scaled 35/25

Closing Time

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Good Mornings

10 Back Squats

6 Plyo Lunge

4 Push-ups

Mobility

Low Lunge

Ankle

Squat Hold

Weightlifting

Back Squat (5 x 10 Tempo @ 45-50%)

Every rep is :03 down and :03 up

Metcon

Metcon (Time)

27-21-15-9

KBS – A 53/35

KB Reverse Lunges 53/35

My Sweat Smells Like Sugar

New Ulm CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds

20 Air Squats

15 Banded Good Mornings Video

10 Overhead Circles (Each Dir)

5 Inchworms

Metcon

Metcon (Time)

In Teams of 3, For Time:

120 Deadlifts, 150 DUBS

90 Hang Power Cleans, 150 DUBS

60 Push Jerks, 150 DUBS

60 Burpees

60 Push Jerks, 150 DUBS

90 Hang Power Cleans, 150 DUBS

120 Deadlifts, 150 DUBS

* 1st Half Barbell: 135/95

* 2nd Half Barbell: 115/75

Lego Land

New Ulm CrossFit – WOD

Warm-up

3 rounds

1:00 light row

3 dive bombers

6 strict press

Mobility

T-stretch 1:00

Childs pose 1:00

Single side front rack on wall :30 each

Weightlifting

Shoulder Press

Shoulder press (8 X 2) OT :90 @ 80%

Metcon

Metcon (AMRAP – Reps)

12 minute Ascending ladder by 2s

Calorie Row

HSPU
Sc: DB push press

Cool Down

3:00 cool down row

banded shoulder stretches

No More Cookies

New Ulm CrossFit – WOD

Warm-up

4:00

20 Singles

8 med ball thrusters

8 lateral lunges

6 push ups

then BB warm up 5 reps of each

GM, B Sq, El Rt, St pr, SLD & Fr Sq

Mobility

Couch 1:00 each

Figure 4 1:00 each

Weightlifting

Back squat

Back Squat 10 X 2 OT :90 with :03 pause in bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP

12 Weighted Step ups 50’s/35’s

12 Thrusters 95/65

start and every 4:00 10 lateral burpee over bar
SC: 35’s/25’s, 65/35, step overs

Cool Down

2 rounds

8 Spidermans

6 Banded good mornings

Hang The Stockings

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Easy Row

8 Squat Jumps

6 Push-ups

8 Sit-ups

Mobility

Low Lunge

Butterfly

Child’s Pose

Accessory Work

2 Rounds

1:00 Plank

1:00 Alt V-Ups

1:00 Side Plank

1:00 Alt V-Ups

1:00 Side Plank

1:00 Alt V-Ups

1:00 Break

Metcon

Metcon (AMRAP – Reps)

20 EMOM (5 Rounds)

A) 13 Wall Balls 20/14

B) 12 Sit-ups

C) 18 Plyo Lunges

D) 12/9 Cal Row
Athletes choice on reps per move

Cool Down

3:00 Conversational Row / Mobility