Daily WOD

GI Jane

New Ulm CrossFit – WOD

Warm-up

4:00

10 scap shrugs

6 squat jumps

6 push ups

6 burpees

Mobility

T-stretch :30 each

Child pose 1:00

Accessory Work

Eccentric pull ups

5x 3

Floor press

5×3

60%

GI Jane (Time)

100 Burpee Pull-ups

Sweet Sixteen

New Ulm CrossFit – WOD

Warm-up

4:00

5 walk outs

5 push ups

15 dubs or singles

5 air squats

Barbell warmup

Mobility

Wrist stretches :30 each

Pigeon 1:00 each

Accessory Work

Snatch technique

Eliminating tall butt work on starting position

3 x 3 build drop each rep

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP

16 power snatches 115/75

16 back rack lunges 115/75
1 weight across movents.

Scaled: 50/35 DB snatches and front rack DB lunges

Cool Down

Lacrosse ball and a box- roll out hamstrings

Drag Race

New Ulm CrossFit – WOD

Warm-up

500m Row

200m Run

Then

10 Alt Spiderman

10 Air Squats

5 Burpees

Goals

15 Minutes to work on Goals

Metcon

Metcon (Time)

200m Run

50 DU

200m Row

50 DU

200m Run

50 DU

200m Row

50 DU

200m Run

50 DU

200m Row

50 DU
Scale is 100 Singles

Hang On

New Ulm CrossFit – WOD

Warm-up

4:00

10 Band Pull Aparts

10 Lateral Lunges

10 Scap Shrugs

8 Push-ups

Accessory Work

Core – 4 Rounds

:30 Leg Raises

:30 Hollow Rocks

:30 Sit-ups

:30 Flutters

:30 Plank

:30 BBGM

1:00 Rest

Metcon

Metcon (Time)

20 Alt. DB Snatches 50/35

12 TTB

18 Alt. DB Snatches 50/35

14 TTB

16 Alt. DB Snatches 50/35

16 TTB

14 Alt. DB Snatches 50/35

18 TTB

12 Alt. DB Snatches 50/35

20 TTB
Scaled is KAH and 35/25

Up, Down, Hit the Ground

New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Wall Balls

4 Burpees

8 GM (Bar)

4 Elbows

4 SLD (Bar)

Weightlifting

Complex

4 x 2

Hi Hang Cln, Hang Cln, Front Squat

Then

4 x 1

Metcon

Metcon (Time)

21 HSPU

15 Fr. Squats 185/125

20 Burpees Over Bar

15 HSPU

18 Fr. Squats 155/105

20 Burpees Over Bar

9 HSPU

21 Fr. Squats 135/95

20 Burpees Over Bar

Recovery

New Ulm CrossFit – WOD

Warm-up

500m Row

Then 2 Rounds

8 Alt Spiderman’s

8 Alt Samson

6 Squat Jumps

4 Dive Bombers

Mobility

Puppy 1

S2F 1ea

Wrists :30ea

Couch 2ea

Pigeon 2ea

Butterfly 1

Pike 1

Straddle 1

Kneeling Split 2

Metcon

Metcon (No Measure)

5 Rounds EMOM

Min 1) 12-15 Situps

Min 2) 30-50 Jump Rope

Min 3) 15 KBS – R

Murph

New Ulm CrossFit – WOD

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Murph Games Style (Time)

1 Mile Run

Then

5 Rounds of:

20 Pull-ups

40 Push-ups

60 Air Squats

Then

1 Mile Run
Weighted Vest

20/14

Workout Radio

New Ulm CrossFit – WOD

Warm-up

Mobility

Metcon

Metcon (AMRAP – Rounds)

EMOM x 20

Minute-1: Weighted Box Step Ups (50s/35s) (all 20″ Box)

Minute-2: 100m Weighted Run (45/25)

Minute-3: KB Deadlift (53s/35s)

Minute-4: Weighted Situps (45/25)

Accessory Work

75 BB Curls

75 BB Skull Crushers or Tricep extensions

Cool Down

Weight Buffet

New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 BB Good morning

10 Hollow Rocks

8 Plyo Lunges

8 Spidermans

Mobility

Pigeon Pose

Wall Shoulder Stretch

Weightlifting

Deadlift

Primer

2 X 8 Romanian Deadlift @ 30-40% Max Deadlift

Metcon

Metcon (AMRAP – Rounds)

Death By Thrusters

Minute 1 – 1 Thruster (95/65)

Minute 2 – 2 Thrusters

Minute 3 – 3 Thrusters

Minute 4 – 4 Thrusters

Etc…. until athlete fails to compete all the given reps with in the minute

Sc: 65/35

Once you fail take a 1-minute rest

then

EMOM

0:15s hollow hold, 0:15s Super Hold

until the last athlete drops off.

Cool Down

Lax Forearm Smash

Banded Shoulder Distraction

Banded Quad Stretch

Road Rash

New Ulm CrossFit – WOD

Warm-up

4 mins

10 KBS – R

8 Situps

6 Swquat Jumps

4 Walk outs

200m run

Mobility

Childs Pose

Goblet Squat Hold

Body Armor

10-12 min Clock Complete the following

5 x 12 Single Arm DB Row

5 x 12 Single Seated DB Press

Divide reps evenly between each arms

Metcon

Metcon (Time)

For time

2 rounds

20 Situps

20 Waiter Squats (53/35)

800m Run

2 rounds

20 Burpee Box Jump Overs (24/20)

20 KBS (53/35)

Sc: 44/26 and Burpee Step overs

Cool Down

100m-200m walk

Lat roll

Quad Roll