Daily WOD

Fight For Your Right

New Ulm CrossFit – WOD

Warm-up

Metcon (No Measure)

Pizzas Are Here!

Metcon

Metcon (3 Rounds for reps)

3 Rounds

1 Minute at Each Station:

Wall Ball (20/14)

RKB Swing (53/35)

Box Jump (24/20)

DB S2OH (50/35)

Rowing (Cals)

Rest

“Sam Loves Cardio!”

New Ulm CrossFit – WOD

Warm-up

4 Minutes

20 Singles

10 Push-ups

10 Leg raises

5 Front & Back Frog Hops

Mobility

Couch on wall 1:00 ea

Pigeon 1:00 ea

Goals

12 Min to work on 1 or 2 goals or come up with some 2019 goals.

Metcon

Happy Birthday Sam!

Metcon (Time)

100 Dubs

40 Burpees to plate

100 Dubs

30 Burpees to plate

100 Dubs

20 Burpees to plate

100 Dubs

10 Burpees to plate
Scale 150 Singles

Rx+ 150 Doubles

“Double or Nothing”

New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 Good Mornings

5 Hang Muscle Cleans

5 Strict Press

5 Squat Jumps

Mobility

Lacrosse Ball (traps on floor)

Lats on roller

Accessory Work

Wall Balls OTMx8

Rx+ 14

Rx 12

Scale 8

Metcon

Metcon (5 Rounds for reps)

2:00 Amrap

21 Box Jumps 24/20

Max Jerks 135/95

2:00 Break

Rnd 2 is 18 BJ

Rnd 3 is 15 BJ

Rnd 4 is 12 BJ

Rnd 5 is 10 BJ
Rx+ 155/105

Scale 95/65

“What’s the Open?”

New Ulm CrossFit – WOD

Warm-up

Accessory Work

12 EMOM

E: Lateral Box Step-ups 8

O: Progressing Kip practice

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

Cheaper by the Dozen

New Ulm CrossFit – WOD

Warm-up

3 rounds

1:00 light row

10 PVC pass throughs

10 OH squats

Mobility

Ankle 1:00

Shoulder 1:00 each

Midline

Tabata 20 seconds on 10 seconds off

alternating for 10 rounds

Supermans

Planks

Metcon (AMRAP – Rounds and Reps)

16 minutes

12 Cal row

12 Wall balls 20/14

12 OH squats 115/75
Sc. 14/10 85/55

Rx+ 135/95

Cool Down

3 minute light row

Alternating T stretch 1:00

Hold My Feet

New Ulm CrossFit – WOD

Warm-up

4 minutes

8 Air squats

8 Lateral lunges

8 Push ups

8 Jumping Jacks

Mobility

Couch 1:00 each

Wrists :30each

Weightlifting

All Building and OTM

3 x 3 Tall Cleans (25 to 35%)

1 Min transition

5 x 1 Complex (3 Pause Clean – Knee, Hip, Rec) (50% to 60%)

1 Min transition

5 x (1 Hang + 1 Full)

No break

*ON SINGLES 71-75-79-83-87

Metcon (Time)

21-15-9

HSPU

Pistol squats
Sc. DB push press, Dble air squats

Clean (71%)

Clean (75%)

Clean (79%)

Clean (83%)

Clean (87%)

The Bare Essentials

New Ulm CrossFit – WOD

Warm-up

2 Rounds:

15 Air Squats

:30 Plank

20 Shoulder Touches

:30 Hollow Hold

Line Drills:

Duck Walk

Inch Worm

Sampson

Side Lunge

Accessory Work

3 Rounds:

1:00 Wall Sit w/ Plate

1:00 Lunges (No Plate)

:30 Wall Sit (No Plate)

1:30 Rest

Metcon

Metcon (Time)

3 Rounds:

50 Air Squats

40 Sit-ups

30 Push-ups

20 Burpees

*18 Minute Time Cap

Let’s Rock

New Ulm CrossFit – WOD

Warm-up

line Drills

K2C

Quad

SLK

Knuckle drags

Lateral lunges

High Knees

Butt kickers

Mobility

10 minutes

Athletes Choice

Metcon (AMRAP – Reps)

24 minute EMOM

alternating

Even: :30 Dubs

Odd: :60 HSW
Scaled Singles, wall climbs

Crash Dummy

New Ulm CrossFit – WOD

Warm-up

4 Minutes

18 Singles

8 Lateral lunges

18 Singles

8 Push ups

Mobility

Lacrosse ball on wall

1:00 Lats

1:00 Traps

Accessory Work

Sitting Dumbbell Press

6x 6 3 each

Metcon (AMRAP – Reps)

Accending ladder 15 min AMRAP

2, 4, 6, 8, 10….

Dumbbell Thrusters 50/35

Dumbbell Lunges 50/35

Burpee Over Dumbbbell
Scaled 35/20, step overs

“Saloon Doors”

New Ulm CrossFit – WOD

Warm-up

2:00 light row

10 scap shrugs

10 air squats

2:00 light row

10 KB swings

10 KB DL

Mobility

childs pose 1:00

roller

lats 1:00

bear hug 1:00

Accessory Work

Eccentric pull ups

5×4

Bent row

5×4

Metcon (Time)

For time

1000 M row

50 Deadlifts 135/95

40 Pull ups

30 KB swings 53/35 (A)

20 T2B

10 Turkish get ups 5 each arm 53/35
RX+ 165/115, 70/53

Scaled 95/65, 35/26