Daily WOD

Yes, I said Strict

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Scap Shrugs

5 PVC OHS

10 Situps

Mobility

1 min ea

Child’s Pose

Pigeon Pose

Wrist Stretch

Accessory Work

15:00 CAP

Metcon (Weight)

1 RM Weighted Pull-up

Metcon

Metcon (Time)

4 Rounds for time:

10 Strict Pull-ups

10 Overhead Squats
*115/65

* Sc: 15 Ring Rows

*12 min CAP

Cool Down

Forearm Smash

Lat Roll

Snow-angel on roller

Simple Addition

New Ulm CrossFit – WOD

Warm-up

4 min AMRAP

20 singles

8 Push ups

8 KBS (R)

8 KB Goblet Squats

Mobility

Calf Stretch w/ Pole

Wall Stretch

Chest T Stretch

Accessory Work

EMOM X 7

5 Floor Press

* One Weight across the EMOM

*From a Rack

Floor Press

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

75 Double Under

10 Wallballs

10 KBS (A)

75 Double Unders

20 Wall Balls

20 KBS (A)

75 Double Unders

30 Wall Balls

30 KBS (A)

ETC…..
* add 10 reps to the Wallballs and KBS after each round of DUs

*20/14 Medball

*53/35 KBS

Cool Down

1 min per side

Banded Shoulder Distraction

Banded Hamstring Distraction

Banded Hip Distraction

Floor Mop

New Ulm CrossFit – WOD

Warm-up

2 Rounds

12 Sit-ups

8 Push ups

8 Squat Jumps

-Then-

Barbell Warm-up – 5 ea

Good Morning – Back Squat – Elbow Rot.

Strict Press – SLD – Muscle Clean – Hang Pwr Clean

Mobility

1 min ea

Couch Stretch

Child’s Pose

Accessory Work

Every 1:30 x 6

6 Lateral Box Step Ups (ea leg)

Metcon

Metcon (3 Rounds for reps)

AMRAP 4

10 Clean and Jerks (95/65)

10 Burpee Box Jump Overs

– 3 min Rest-

AMRAP 4

8 Clean and Jerks (115/85)

8 Burpee Box Jump Overs

– 3 min Rest –

AMRAP 4

6 Clean and Jerks (135/105)

6 Burpee Box Jump Overs
*24″/20″ Box

Cool Down

With a Roller – 1 min ea side

Quad

Hamstring

Glute

Gym Class Hero

New Ulm CrossFit – WOD

Warm-up

3 Rounds – 0:30 ea

PVC Pass Through

High Knees

Banded Pull Apart

Butt Kickers

Mobility

1:00 ea

Chest T Sketch

Spanish Squat Hold

Banded Tricep

Metcon

Push Press (5X5)

*Every 90 s from a rack

*Starting @ 65% RM

Metcon (4 Rounds for reps)

Tabata

Push ups

Air Squats

Sit-ups

Dips
*Score movement individually

*Rx+ with 20/14# Vest

My Legs

New Ulm CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

30:00 Partner Wod

A: 3:00 Rec Row

B: AMRAP of 30 DU + 3-3Pos Clean

“CrossFit Open 19.5”

New Ulm CrossFit – WOD

Warm-up

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

“Primer Day”

New Ulm CrossFit – WOD

Warm-up

500m Row

Then 2 RNDS

10 Spiderman

8 Lateral Lunges

5 Burpees

10 Air Squats

Mobility

Squat Hold on rig 1:00

Child’s Pose 1:00

Pigeon 1:00 each

Metcon

Metcon (AMRAP – Reps)

OTM for 5 Rounds

1) 10/8 Cal Row

2) 6 KBDL + 6 KBS – A

3) 6 BJ Overs + 5 Strict Pull-ups

4) 8 Pistols + 6 Push-ups

“Feeling Chipper”

New Ulm CrossFit – WOD

Warm-up

Line Drills

Quads

Knee 2 Chest

SLK

Kn. Drags

Lat Lunge

Duck Walk

Inchworm

Power Skip

High Knees

Butt Kickers

Accessory Work

Front Rack Work

PVC – behind back under elbow

Banded behind back

6 EMOM

:30 Goblet Squat Hold

Use a Dumbell and hold heads with elbows high

Metcon

Metcon (Time)

100 Dubs

50 Reverse Lunges

100 Flutters

50 Thrusters 45/35

100 Bicycle Crunches

50 Single Arm Snatches

100 Mountain Climbers

50 Good Mornings

100 Leg Raises

50 Sit-ups

“Diane”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 GM

3 Walkouts

8 Squat Jumps

30 Singles or Dubs

Accessory Work

5 EMOM

Single Leg RDL

Then

12 Alt EMOM

E: 3 Deadlifts @ 60 to 75%

O: 8 Single Arm Seated DB Press (4 Each)

Deadlift (6 x 3 @ 60 to 75%)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

“What’s A Sprint?”

New Ulm CrossFit – WOD

Warm-up

4:00

8 Goblet Squats

8 Push-ups

10 Banded GM

10 Sit-ups

Accessory Work

20 Alt EMOM

E: 4 Pause Wall Squats (:03)

O: Plank (:30) Elbows or Hands

Metcon

Row Sprints 1:40/:20 x 9 (9 Rounds for distance)

Row Sprints

9 Rounds of 1:40 on and :20 off

2:00 Rest after round 5
Row for max meters on each interval.