Daily WOD

Ninja

New Ulm CrossFit – WOD

Warm-up

4:00

8 med ball thrusters

8 lateral lunges

8 leg raises

8 jump squats

Mobility

5:00 roller

quad

hamstring

calves

Weightlifting

Shoulder Press (Shoulder press from rack OT :90 5 X 7)

pause at bottom, no bounce. Concentration on constricting core each rep.

Metcon

Metcon (AMRAP – Reps)

15 minutes AMRAP

20 T2B

30 Burpee broad jumps

40 wall balls 20/14

30 burpee broad jumps

20 T2B
Sc: 40 KAH, 14/10

Missing Link

New Ulm CrossFit – WOD

Warm-up

4:00

10 scap shrugs

8 sit ups

8 active Spiderman’s

8 squats

Mobility

T-stretch 1:00

Squat reach 1:00

Accessory Work

Eccentric pull ups

6×3

Weight as needed

Bent row

6×6

One weight across

Metcon

Metcon (AMRAP – Reps)

3 rnds of 4:00 on 2:00 off

25 sit ups

15 pull ups

Max dubs
RX+: C2B, Sc: ring rows & singles

Peg Leg

New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 PTTT

3 slow wall squats

20 Singles

Then: Barbell warm up

5 of each- GM, B. Sq, elb rot, Str. P, SLD, and Fr. Sq.

Mobility

Pigeon :30 each

Couch 1:00 each

Ankle stretch :30 each

Weightlifting

Back Squat (20:00 Build to heavy 1 rep )

Individual concentration on depth and form, coach will decide on box squats if needed.

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

6 Push press 115/85, 85/55

9 Back squats 115/85, 85/55

12 Deadlift 115/85, 85/55
Light enough to complete rounds unbroken

Cool Down

3 rounds

6 active spidermans

6 downward dog calf pedals

Whirlwind

New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Wall Squats

8 Spiderman

8 Samson Stretch

8 PTTT

Mobility

Roller – Lats – Thoracic

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3 – 25 AMRAP

1-3 Wall Climbs

8 DB H C&J 50/35

10 DB Lunges 50/35

Metcon (Time)

INDY – 25:00 CAP

Deck of Cards

Diamonds – DB Lunges 50/35

Hearts – 1/2 Wall Climbs

Spades – DB H C&J 50/35

Clubs – Athletes Choice

Tidal Wave

New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 Walkouts

8 KB DL

10 KBS – R

12 Goblet Squats

Mobility

Metcon

Metcon (Distance)

30 AMRAP OF:

A) Max Meters Row

Metcon (AMRAP – Rounds and Reps)

30 AMRAP OF:

B) 3 Pull-ups

6 Air Squats

9 Push-ups

12 Sit-ups

Thunder

New Ulm CrossFit – WOD

Warm-up

10 GM + 5 Back Squats

10 Lat Lunges

5 Strict Press + 5 Elbows

10 Jumping Jacks

5 SLD + 5 Fr. Squats

10 Sit-ups

5 Hang Squat Cleans

Mobility

Low Lunge

Squat Hold

Fr. Rack on wall

Weightlifting

OTM x 3 (3) Tall Cleans (Light)

OTM x 3 (2)Hang Squat Clean (Mod)

OTM x 3 (1) Squat Clean (Build)

Hang Clean

Squat Clean

Metcon

Metcon (Time)

3 Rounds

30 Box Jumps 24/20

20 Squat Cleans 95/65

10 Lateral Burpee Over Bar

Flamethrower

New Ulm CrossFit – WOD

Warm-up

4 Rounds

20 Singles

10 Hollow Rocks

8 MB Thrusters

4 Push-ups

Mobility

Ankle – Squat Hold

OH Thor Roll

Accessory Work

10 Alt. EMOM

E: 1-4 Eccentric HSPU

O: 3 MB DL + 1 MB Squat CLean

+ 3 MB Fr. Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

2-4-6-8-10-12-14…

(x10) Dubs

HSPU

M.B. Squat Cleans 20/14
Scaled: (x10) Singles, DB PP, 14/10

Round Up

New Ulm CrossFit – WOD

Warm-up

4:00

4 Walkouts

6 Leg Raises

8 Reverse Lunges

8 Suitcase DB DL

Mobility

Low Lunge

Warrior Squats

Accessory Work

8 EMOM Both moves each minute

6-10 Pause Push-ups

(:01 at top – :03 at bottom)

4 Alt. Pause DB Snatch

(Pause in receive)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds 3:00on 1:00off

12 Alt DB Snatch 50/35

12 Russian Twists 50/35

12 Plank DB Pull Through

12 Weighted Sit-ups
Scaled 35/25

Power Hour

New Ulm CrossFit – WOD

Warm-up

10 Jumping Jacks

5 Burpees

10 GM + 5 B. Sqts

10 Jumping Jacks

5 Push-ups

5 Str. Pr. + 5 Elbows

10 Jumping Jacks

5 Dive Bombers

5 SLD + 5 Fr. Sqts

Mobility

Fr. R on wall

Pec on wall

Fig 4 on wall

Couch

Metcon

Metcon (Weight)

20:00 Running Clock

0-4) Max Volume S2OH

4-6) Transition/Rest

6-10) Max Volume Front Squat

10-12) Transition/Rest

12-16) Max Volume KBS – R

16-20) Bonus Burpees*
Multiply weight by reps for volume. Each burpee is 20#

Happy Birthday Mel!

New Ulm CrossFit – WOD

Warm-up

4:00

20 Singles

10 Scap Shrug

4 Dive Bombers

8 KB DL each side

Mobility

Couch

Low Lunge

5 to 6 min on roller

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

11 Dubs

9 K2E

19 MB Situps

40 Single Arm DB Snatch 50/35