Daily WOD

MS – Get In My Belly

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Air Squats

5 Push-ups

10 Scap Shrugs

:10 HSH or Plank

6 Reverse Lunges

Mobility

4 Minutes Athletes Choice

Goals

14:00 To Work On Goals

Metcon

Metcon (Time)

50 Pistols

50 Push-ups

50 Jumping Pull-ups

50 HSPU – (Abmat NO PLATES under hands)

50 Reverse Lunges
Scaled: 70 Air Squats, Knees, Pike Push-ups

Home WOD

At Home, do the same and sub Sit-ups for Jumping Pull-ups

You’re The Diet Coke Of Evil

New Ulm CrossFit – WOD

Warm-up

2 Rounds

200 Jog

10 Lunges

20 Mini Band Side to Side

20 Mini Band Front to Back

Mobility

Couch

Pigeon

Calves On Wall

Accessory Work

10:00 Rope Climb Technique

Metcon

Metcon (Time)

800m Warmup Run

2:00 Rest – THEN –

4 Rounds

200 Weighted Run 50/35

400 Run

2:00 Rest – THEN –

800m Finisher Run

Home WOD

Do the above workout

Cool Down

400m Walk

2:00 Couch Each Side

2:00 Pigeon Each Side

#2

New Ulm CrossFit – WOD

Warm-up

20 Singles

10 GM + 5 B Sqt

20 Singles

10 Elbows + 5 Str. Press w/ Pause

20 Singles

10 SLD + 5 Fr. Squats w/ Pause

20 Singles

Mobility

Sit & Twist

Shoulders On Wall

Thoracic Opener

Weightlifting

Squat Clean and Jerk (EMOM16 – First 8 Complex, Last 8 – 1 +1)

First 8 sets – 1 Sqt Cln + 1 Fr Sqt + 1 Sqt Cln + 1 Split Jerk

Last 8 sets – 1 Sqt Cln + 1 Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP10

6 Hang Squat Clean + Split Jerk @ 65% of 1×1

6 Lateral Burpee Over Bar

25 Dubs or 35 Singles

Home WOD

If you have weights, feel free to do Clean & Jerks.

If you only have odd objects, lift to your chest, do a squat and then touch the floor, lift to chest and press overhead. Keep it OTM for 16

Metcon (AMRAP – Rounds and Reps)

AMRAP14

6 Squat Jumps

6 Burpees

25 Dubs or 35 Singles or Line Hops

Mini Me

New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Row

100m Run

10 Alt Spidermans

3 Dive Bombers

Mobility

Roll Lats

Roll Upper Back

Accessory Work

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (AMRAP – Rounds and Reps)

16 AMRAP

250/200m Row

100m Run

8 Box Jump Overs

RX 24/20, Scaled Step-Ups, RX+ 30/24

Yeah Baby

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Push-ups

5 Squat Jumps

:20 HSH or Plank

6 Alt Spidermans

Mobility

PVC Front Rack

Squat Hold

Runners Lunge Wide

Weightlifting

TEMPO WORK 4:0:3:0

Front Squat (4 x 5 @ 60-70%)

Metcon

Metcon (Time)

10 Rounds

5 KB Clean & Jerk

10 – 1 Arm Squats

15 KB Swings (A)

RX+ 70/53, RX 53/35, Scaled Lighter DB for C&J

Haylee’s Comet

New Ulm CrossFit – WOD

Warm-up

AMRAP 4

5 Squat Jumps

5 PTTT

6 Spidermans

5 BB Strict Press

Mobility

Squat Hold

Chest T Stretch

Childs Pose

Metcon

Metcon (Time)

30 Rounds

5 Air Squats

3 Push ups

1 Cluster 115/85
Sc: 95/65

Rx+: 135/95

Home WOD

Metcon (Time)

30 Rounds

5 Air Squats

3 Push-ups

1 DB Cluster/arm or 1 wall climb

Smoke Jumper

New Ulm CrossFit – WOD

Warm-up

AMRAP 4

20 Singles

8 High Knees

8 Butt Kickers

3 Walkouts w/ Push-ups

Mobility

Down Dog w/ Calf Pedal

Pike

Accessory Work

Metcon (Time)

On the 0:90s x 8 Rounds

100m Sprint
8 Score slowest round

Metcon

Metcon (AMRAP – Rounds)

Alternating EMOM x 20

1) 50 Dubs

2) 12 Burpees
*Score the Number of rounds completed as prescribed

Sc: 75 singles, 9 burpees

Home WOD

Metcon (AMRAP – Rounds)

Alternating EMOM x 20

1) 50 Dubs / over and back object hops

2) 12 Burpees
*Score the Number of rounds completed as prescribed

Sc: 75 singles, 9 burpees

Frann Takes Flight

New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 Scap Shrugs

3 Kipping Swings

5 Banded Squats

5 Banded Side Steps L/R

Mobility

Lat wall Stretch

Spanish Squat Hold

Accessory Work

OTM 0-5:00

3 Eccentic Pullups

OTM 6:00-10:00

3 Eccentic Dips

*Target 3-5 sec control decents

Metcon

Metcon (Time)

21-15-9

Wallballs 20/14

Pull-ups
CAP 9:00

Sc: 14/12, Jumping Pull Ups

Midline

3 Rounds Not For Time

20 Weighted Sit-ups

25 Sit-ups

0:30 Hollow Hold

-1:00 Rest-

Flash Flood

New Ulm CrossFit – WOD

Warm-up

-200m Jog-

3 Rounds

6 Goblet Squats

6 R-KBS

3 Walkouts

6 Russian Twists

-200m Jog-

Mobility

Lizard Pose

ChildsPose on Box

Weightlifting

10-min to find a heavy single

Front Squat

Metcon

Metcon (Time)

21-15-9

Push Press 115/85

Box Jump Overs 24/20

-800m Run-

21-15-9

Front Squat 115/85

Push-ups
Sc: 95/65, 400m, Step-overs

Home WOD

Metcon (Time)

21-15-9

Pike Push ups

Stair Jumps

-800 m run-

21-15-9

Goblet Squats

Push Ups

High Elevation

New Ulm CrossFit – WOD

Warm-up

-2min Row-

3 Rounds

8 Rev Lunges with High Knee

6 Plate Front Raise

6 BB Good Morning

6 BB Strict Press

Mobility

Childs Pose

Floor Front Rack Stretch

Weightlifting

6 Rounds on the 0:90s build to a moderate complex

2 Power Cleans + 2 Power Jerks

Metcon

Metcon (Time)

On the 4 minute x 5 Rounds

9 Clean and Jerks 115/85

24/18 cal Row
*Score slowest time

Sc: 95/65

Home WOD

Metcon (Time)

On the 4 minutes x 5 Rounds

12 Lateral Burpee Object Jump Over

30 Plyo Lunges
*Score slowest round