Daily WOD

Hang The Stockings

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Easy Row

8 Squat Jumps

6 Push-ups

8 Sit-ups

Mobility

Low Lunge

Butterfly

Child’s Pose

Accessory Work

2 Rounds

1:00 Plank

1:00 Alt V-Ups

1:00 Side Plank

1:00 Alt V-Ups

1:00 Side Plank

1:00 Alt V-Ups

1:00 Break

Metcon

Metcon (AMRAP – Reps)

20 EMOM (5 Rounds)

A) 13 Wall Balls 20/14

B) 12 Sit-ups

C) 18 Plyo Lunges

D) 12/9 Cal Row
Athletes choice on reps per move

Cool Down

3:00 Conversational Row / Mobility

12 Days of Christmas

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Scap Shrugs

5 Wall Squats

20 Singles

3 Burpees

10 Alt Spidermans

Then-

Barbell Warmup on Coach

Mobility

Roller- Lats

Bar Opener

Warrior Squats

Metcon

12 Days of CrossFit (Time)

1 Strict Pull-Up (BMU)

2 Thrusters (75/55) (95/65)

3 Push Press (75/55) (95/65)

4 Power Cleans (75/55) (95/65)

5 Power Snatch (75/55) (95/65)

6 KBS – A (44/26) (53/35)

7 Pull-Ups (C2B)

8 KAH (K2E)

9 Step-ups 24/20 (Box Jumps)

10 Single Unders (Dubs)

11 Burpees (Burpee Over Bar)

12 OH Lunges 25/10 (45/25)

Sleigh bells

New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Singles

10 MB Thrusters

5 KB Suitcase DL (per side)

10 Lateral Lunges

Metcon

Metcon (Time)

As a team of 2, accumulate:

200 Dubs

150 Wall Balls

100 DB Snatch

150 DB Reverse Lunge

100 Burpee to Plate

Rear Ended

New Ulm CrossFit – WOD

Warm-up

4:00

8 Jump squats

10 Jumping jacks

6 Lunges

6 Leg raises

Mobility

Pigeon 1:00 each

Squat hold 1:00

Goals

14:00 minutes

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

10 pistol squats

10 BB good mornings

10 Dips

100 Flutter kicks

Relax

New Ulm CrossFit – WOD

Warm-up

1:00 light row

5 Good mornings

5 Back squats

1:00 row

5 press

5 SLD

1:00 light row

Mobility

Metcon

Metcon (6 Rounds for distance)

30:00 OT 5:00 for 6 rounds

2 Rounds

5 Front squats 135/95

6 Hand release push ups

Max row
SC: choose weight accordingly, knee push ups

Beef Jerky

New Ulm CrossFit – WOD

Warm-up

3 rounds

10 PTTT

5 BB press

5 BB good mornings

6 spidersmans

Mobility

5:00

Roll out

Weightlifting

Tall Jerks

6 x 4 Tall jerks from rack increase in weight if possible

Metcon

Metcon (Time)

4 Rounds for time

5 Clean and Jerks 185/125

10 Burpee box jump overs
Sc: 135/95, step overs

Roll the Dice

New Ulm CrossFit – WOD

Warm-up

4:00

8 sit ups

8 squat jumps

8 active Spiderman’s

20 singles

Mobility

Wrist stretches :30 each

T-stretch 1:00 each

Accessory Work

Alternate for 12 minutes

1) :20-:30 upside down practice

2) :20-:30 L hang scaled: chair hang or dead hang

Gymnastics

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

Ascending by 4’s…

Sit ups

HSPU

Dubs
Sc: DB push press, singles

Fran

New Ulm CrossFit – WOD

Warm-up

4:00

8 lateral lunges

3 slow wall squats

6 push ups

10 Scap shrugs

Mobility

Low lunge with hip circles

Couch 1:00 each

Weightlifting

Back Squat (5 second descend)

Increase and decrease % with 5 second descend for 2 rounds on the :90

75% x 3 reps

80% x 2 reps

85% x 1 rep

80% x 2 reps

75% x 3 reps

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

3 rounds

8 active Spiderman’s

20 banded good mornings

Grunt work

New Ulm CrossFit – WOD

Warm-up

10 reps each line drills

Quad stretch

Knee to chest

Walk outs

Knuckle drags

Lateral lunges

Frankenstein kicks

High knees

Butt kickers

Jumping jacks

Mobility

Wrist stretches :30 each

Metcon

Metcon (AMRAP – Reps)

With a partner 20 minute AMRAP

1 athlete completes round then switch

20/15 Cal row

2 Farmers Carry’s 53/35

1 walking lunges OH w/plate

1 plate push

Down the chimney

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Squat Jumps

4 Dive Bombers

6 Suitcase DL (per)

10 Jumping Jacks

Mobility

5:00 Athletes Choice

Goals

Pick two goals and alternate

14:00

Metcon

Metcon (Time)

21-15-9

Deadlifts 135/95

Burpee Over Bar (BF)

Front Squats 135/95
Scaled is 95/65