Daily WOD

GOALS

New Ulm CrossFit – WOD

Warm-up

4:00

10 Reverse Lunges

5 Walkouts

10 Leg Raises

10 Spidermans

Mobility

Athletes Choice 5:00

Goals

16:00 to work on goals

Metcon

Metcon (AMRAP – Reps)

15:00 EMOM

A) :40 KBS 50/35

B) :40 Weighted Lunges (KB) 50/35

C) :40 Leg Raises

BARBELLS

New Ulm CrossFit – WOD

Warm-up

10 GM + 5 Back Squats

3 Burpees

10 Elbows + 5 Str Press

3 Burpees

10 SLD + 5 Front Squats

3 Burpees

Mobility

Low Lunge

Roll Upper Back

Thoracic Opener

Weightlifting

3x Each

Shrug, Elbows, Muscle, Fr Sqt, P Jrk, H Cln & Jerk

Squat Clean and Jerk (12 x 1 Sqt Cln + 1 Hang Sqt Cln + 1 Split Jrk)

Go by feel, but recommended (70-80% C&J)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

The Burn!

New Ulm CrossFit – WOD

Warm-up

3 Rounds

150m Row

8 Air Squats

10 Alt V-ups

10 Scap Push Ups

Mobility

Child’s Pose

Wall Sit & Reach

Accessory Work

Row Sprints: 20 on 10 off x 8

Metcon (Distance)

Row for total meters

:20 on :10 off x 8 Rounds

Metcon

Metcon (Time)

50 Air Squats

25/21 Cal Row

40 Push-ups

25/21 Cal Row

30 V-Ups

25/21 Cal Row

20 Burpees

25/21 Cal Row

Dumb Deck

New Ulm CrossFit – WOD

Warm-up

4:00

8 DB Suitcase Deadlift (each)

8 Sit ups

8 Air squats

8 Push ups

Mobility

5:00 roller

Metcon (Time)

Deck of cards – Dumbbell Edition (All performed with single DB or KB)

Hearts = DB Thrusters

Spades = DB Hang Snatch

Clubs = DB Forward Lunge

Diamonds = DB Push Press

Not Covid, Just Did Cardio

New Ulm CrossFit – WOD

Warm-up

2 Rounds

100 m Light row

200 m Light jog

8 Spidermans

20 Calf pedals

Mobility

1:00 each Pigeon

1:00 each Couch

Goals

14 Minutes to work on goals

Metcon (Time)

800 m Run

1000/800 m Row

400 m Run

600/400 m Row

200 m Run

400/200 m Row

100 m Run

300/100 m Row

Rest Day?

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Floor sweeps

3 Dive bombers

3 Burpees

10 Superman pulses

Mobility

1:00 Pike stretch

1:00 Cobra

Metcon (AMRAP – Reps)

24:00 EMOM 6 rounds

1) Floor press 95/65

2) Alt. V-ups

3) T2B

4) Wide leg G.M. PVC
Sc. 65/35, Leg raises

DOMS

New Ulm CrossFit – WOD

Warm-up

4:00

8 Forward lunges

8 Push ups

8 Sit ups

8 Spidermans

Then: Barbell warmup

5 of each: GM, BS, Elb, St.P,

SLD, Fr.S

Mobility

1:00 Thoracic opener

1:00 Childs pose

Weightlifting

Clean and Jerk (1 Squat Clean + 2 Split Jerks )

8 sets to build to a heavy complex of 1 squat clean + 2 split jerks on the :90

Metcon (Time)

21-15-9

Burpee over bar

Push press 135/95

Sit ups
Sc: Stepovers,95/65

Home WOD

21-15-9

Burpee broad jump

Box Dips

Sit ups

Made It

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 PVC G.M.

8 PVC OH squats

10 PVC PTTT

20 singles

Mobility

1:00 Calf pedal

:30 each Wrist stretch position

Accessory Work

4 min EMOM

5 sec pause wall squats x 4 reps each minute.

Then 4 min EMOM

5 sec pause wall Ball shots x 4 reps each minute.

* Work on positioning on the wall in the strong up right position with your chest. If need more work, no wall ball continue with wall squat holds.

Metcon

Metcon (Time)

4 Rounds for time

20 Hang Snatches 95/65

50 Dubs
SC: 65/35, 100 singles

Home WOD

4 Rounds

20 Navy Seals or DB snatches

50 Power hops

Long Ride

New Ulm CrossFit – WOD

Warm-up

4:00

6 Air squats

8 Lateral lunges

6 Push ups

8 Scap shrugs

Mobility

Roller

:30 Thoracic

:30 each lat

1:00 quads and hamstrings

Accessory Work

12 EMOM

Even: :30 Hollow holds

Odd: :30 Plank holds/HS holds

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

15 Pull ups

20 Lunges

25 Air squats
SC: Ring rows

RX+: C2B

Home: trade pull ups for push ups

Greg

New Ulm CrossFit – WOD

Warm-up

2 Rounds Of:

10 GM + 5 Back Squats

3 Burpees

10 Elbows + 5 Strict Press

3 Burpees

10 SLD + 5 Fr Sqts

3 Burpees

Mobility

Quad Barbell Smash

Forearm Barbell Smash

Weightlifting

Squat Clean and Jerk (EMOM 12 x 2)

Choose heaviest weight from last Wednesday and stay there.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Home WOD

For weightlifting, if you have the equipment, do it. If not, do an Alternating EMOM of EVEN #’s 5 Tempo Air Squats (3 down, 2 pause, 3 up) and ODD #’s 8-10 Push-ups

Metcon (Time)

30 Reverse Lunges

Accumulate 3:00 Plank

30 Reverse Lunges