Daily WOD

24/7

New Ulm CrossFit – WOD

Warm-up

AMRAP 4

4 Walkout w/ Push-ups

6 lateral Lunges

8 Banded Pull Aparts

10 Hollow Rocks

Mobility

Banded Tricep Stretch

Squating Wall Circles

Accessory Work

EMOM x 10

1) 3 Tempo Wall Squats – 3 seconds lower, 2 second hold, 1 second rise

2) 5/side seat Dumbbell Press AHAP

Metcon

Metcon (Time)

5 Rounds For Time

24 Air Squats

7 Strict Handstand Push-ups

24 Sit-ups

7 Strict Dips
Sc: Seated DB PRess, Assisted Dips

Home WOD

Metcon (Time)

5 Rounds For Time

24 Air Squats

14 Pike Push-

24 sit-ups

7 Chair Dips

Chip

New Ulm CrossFit – WOD

Warm-up

4:00

8 Squats

6 Push ups

6 Med ball Thrusters

3 Burpees

Mobility

5-10 minutes on own

Metcon

Metcon (Time)

For Time with partner

*No sharing equi. 1 person work at a time. Partner 2 holds thier med ball

80 Wall balls 20/14

60 Med ball sit ups

40 Med ball thrusters

40 Med ball OH lunges

60 Med ball cleans

80 Wall balls 20/14
Individual: cut reps in half.

*5 burpee penalty when ball hits floor.

Echo

New Ulm CrossFit – WOD

Warm-up

10 Burpees

10 GM

10 Back Squats

10 Elbows

10 Strict Press

10 SLD

10 Front Squats

10 Hang Cleans

Mobility

Shoulders on Wall

Ankles

Squat Hold

Weightlifting

10 Min for each – 5:00 turnover time

Snatch (10:00 Build to HVY 1)

Power Snatch

Squat Clean and Jerk (10:00 Build to HVY 1)

Power Clean and Jerk

Metcon

Metcon (Weight)

Choose Snatch or C&J

12:00 EMOM

3 POS Snatch – OR –

3 POS C&J

Delta

New Ulm CrossFit – WOD

Warm-up

200m Jog

Then 3 Rounds

:10 Active Hang

5 Push-ups

10 Air Squats

Then: 200m Jog

Mobility

Pigeon

Couch

Shoemaker

Accessory Work

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (Time)

For Time

800m Run + 10 Pull-ups + 10 TTB

600m Run + (2x)10 Pull-ups + 10 TTB

400m Run + (3x)10 Pull-ups + 10 TTB
RX+ is 5 Bar MU, 10 Bar MU, 15 Bar MU (no TTB)

Scaled 600,400,200 / 5+5, 10+10, 15+15

Home WOD

Metcon (Time)

Run the mile and score it. Then:

800m Run + 10 Push-ups + 10 Sit-ups

600m Run + 20 Push-ups + 20 Sit-ups

400m Run + 30 Push-ups + 30 Sit-ups

Charlie

New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 Singles

10 Scap Shrugs

10 Reverse Lunges

-THEN-

5 Ea BBWU

GM-B. Sqt.-Elbow-Str Pr-SLD-Fr. Sqt

Mobility

Lat Roll

Upper Back Roll

Weightlifting

Push Jerk (5 x 5 OTM)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

100 Dubs

8 Push Jerks 135/95

8 Front Rack Reverse Lunge 135/95
Scale: 100 Singles, 95/65

Home WOD

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

100 Dubs or Singles or Line Hops

16 Push-ups

16 Reverse Lunges or Walking Lunges

Bravo

New Ulm CrossFit – WOD

Warm-up

4:00

5 Scap Push-ups

5 Push-ups

5 BB GM

5 Back Squats

5 Hang Sqt Clean

Mobility

Fr R on Wall

Squat Hold

Weightlifting

Lifting OT :90 Building across all sets with a score of Heavy 3, Heavy 2 and Heavy 1

Hang Squat Clean (3 x 3 Building)

Hang Squat Clean (3 x 2 Building)

Hang Squat Clean (2 x 1 Building)

Metcon

Metcon (Time)

4 Rounds

16 Box Jumps 24/20

8 Squat Cleans (# goes up)

1) 135/85 – 2) 155/95 – 3) 185/105 – 4) 205/125
RX+ 12 Box Jumps 30/24

1) 155/95 – 2) 185/105 – 3) 205/125 – 4) 225/145

Scaled Step-ups

1) 95/55 – 2) 115/65 – 3) 135/75 – 4) 145/85

Home WOD

Metcon (Time)

6 Rounds

16 Squat Jumps

16 V-ups

Alpha

New Ulm CrossFit – WOD

Warm-up

10 K2C

10 SLK

10 Quads

10 Sweep the floor

10 Lateral Lunges

10 Squats

300m Row

Mobility

Kneeling arm across chest

Seated forward fold

Couch

Metcon

Metcon (Time)

250m Row + 5 Burpees

500m + 10 Burpees

750M + 15 Burpees

1000m + 20 Burpees

750M + 15 Burpees

500m + 10 Burpees

250m + 5 Burpees
Rx+ Burpee Over Rower

Scaled, take out the first 250 and 500 round.

Home WOD

Metcon (Time)

200m Run + 5 Burpees

400m + 10 Burpees

600M + 15 Burpees

800m + 20 Burpees

600M + 15 Burpees

400m + 10 Burpees

200m + 5 Burpees

Deck Of Cards

New Ulm CrossFit – WOD

Warm-up

4:00

10 Jumping Jacks

10 Lateral Lunges

10 Scap Shrugs

10 Sit-ups

Metcon

Metcon (Time)

Deck Of Cards

Hearts = 10x Jump Rope

Diamonds = Back Squats 95/65

Clubs = :15 L Hang (can accumulate)

Spade = Reverse Lunge

TGIF

New Ulm CrossFit – WOD

Warm-up

4:00

3 Dive Bombers

6 Alt Spidermans

9 Wall Squats

12 Step-ups

Mobility

5:00 Athlete’s Choice

Goals

Choose a skill to work on for 14:00

Metcon

Metcon (3 Rounds for time)

On a running Clock

At 0:00 – 21-15-9

Push Ups

Box Jump Overs 24/20

Rest till or stop at 5:00 then:

21-15-9

Pistol Squats

Box Jump Overs 24/20

Rest till or stop at 10:00 then:

21-15-9

HSPU

Box Jump Overs 24/20
RX+ is: 2″ Def pushups, 18/26 Pistols, 4″/2″ Def HSPU and clear the box while jumping.

Scaled: Knees, Air Squats, OH Press and do 15-12-9 on the box jumps

Home WOD

Metcon (3 Rounds for time)

On a running Clock

At 0:00 – 21-15-9

Push Ups

Plyo Lunges

Rest till or stop at 5:00 then:

21-15-9

Pistol Squats or Air Squats

Plyo Lunges

Rest till or stop at 10:00 then:

21-15-9

HSPU or Push-ups again

Plyo Lunges
If you cap, add 1 second for every rep missed to that score. There will be three seperate scores.

Recovery Day!

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Sit-ups

10 Wide Leg GM

10 Squat Jumps

10 Push-ups

Mobility

Scorpion 1:00

Child’s Pose 1:00

Metcon

Metcon (AMRAP – Rounds and Reps)

35:00 Clock

20 Alt V-Ups

20 – 1 Leg RDL

20 Russian Twists

20 Sec HSH or Plank

20 KBS – R
At Home – Sub KBS for Air Squats