WOD

“Don’t Flip Out”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 Singles

10 Air Squats

6 Push-ups

10 Sit-ups

Weightlifting

Deadlift (8EMOM x 3)

Sets of 3 TnG

Metcon

Metcon (AMRAP – Reps)

12:00 AMRAP

10 Deadlifts 155/105

15 Goblet Squats 53/35

20 Dubs
Scaled is 135/85 and 44/26

Cool Down

Banded Leg Stretches

“Land Slide”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Run

5 Good Mornings

5 Elbow Rotations

5 Strict Press

5 Front Squats

Accessory Work

10 x 2 Cluster Building

Squat Clean Thruster (10 sets of 2 building)

Also known as a Cluster.

Scaled may perform 2 reps of:

Power clean + Thruster

Metcon

Metcon (Time)

400m Run

21 Thrusters 115/85

400m Run

21 Bar Muscle Ups

400m Run

21 Thrusters 115/85
Scaled will be Jumping Muscle Ups and 85/55

“Break Down”

New Ulm CrossFit – WOD

Warm-up

4:00

5 Cal Row

8 Squat Jumps

6 Burpees

:15 HSH or Plank

Mobility

Banded Shoulders

Roll Lats

Accessory Work

8 Alt EMOM

E: 15 to 30 Sec HSH

O: 20 Sec Hollow Rocks

Metcon

Metcon (Time)

Accumulate 100 Strict HSPU GS

Every Break is 250 m Row
Rx+ is deficit. 45’s+25’s for men / 45’s for women

Scaled is 4″ riser. (25 plate plus abmat)

“Bar Hopping”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

6 Spiderman

8 Wall Squats

6 Dive Bombers

8 KB Swings

Accessory Work

10:00 Bar Work (start empty)

0,1) 1 Sn Gr P Jrk + 2 Pause OHS

2,3) 2 Sn Drops + 2 M. Sn

4,5) 2 P Sn + 2 OHS

6,7) 2 Sqt Sn

8,9) 1 Sqt Sn

Metcon

Metcon (Weight)

On The 2:00 by 10 Sets

30 Dubs or Singles

2 Complex Reps of:

1 Squat Snatch +

2 OHS +

1 Power Snatch

Balls to the Wall

New Ulm CrossFit – WOD

Warm-up

AMRAP 4

7 hollow rock/situp

6 Spiderman

5 Medball Thruster

Mobility

Pigeon Pose

Childs Pose on Ball

Metcon

Metcon (Time)

For Time:

50-40-30-20-10

Wall Balls (20/14)

Med Ball Situps(20/14)

50′ OH Lunge after each set (50/35)
*Sc: 14/10 Med ball, 35/20 DB

* Single Arm Lunge, 25′ ea arm

Extra Credit

Not for Time:

50 Barbell Bicep Curls

50 Tricep Pull-downs

Happy Birthday Sean

New Ulm CrossFit – WOD

Warm-up

2 Rounds

8 Alt. Lunges

8 Alt. Single arm Russian Swing

8 Situps

8 Burpees

Then

200m Jog

Mobility

Chest T Stretch

Wall Shoulder Stretch

Metcon

Metcon (Time)

5 Rounds for time:

5 Turkish Getups

10 KB Snatches

15 Russian Twists

20 R-KBS

*100m run between rounds
Rx: 53/35 and above

Sc: 44/26

Cool Down

Childs Pose

Shoulder to the Floor

Wrist Stretch

Sand, Sweat, and Burpees

New Ulm CrossFit – WOD

Warm-up

200 m Jog

3 Rounds

5 Medball Cluster

5 Walk Out

10 Situps

200m Jog

Accessory Work

Metcon (5 Rounds for time)

EMOM X 10

E: 16 Shoulder Touches

O: 100m
Score runs

Metcon

RX: Metcon (AMRAP – Reps)

EMOM x 20

1-min) HSW 10′ Unbroken Intervals

2-min) Sandbag Clean

3-min) Strict Toe to Bar

4-min) Burpee DB 20″ Step Up (50/35)
Score is total reps completed

Select a Sandbog you can comfortably complete 5+ reps within the minute

Sc: Wall Climbs, Med Ball Ground to Over Shoulder AHAP, Leg Raises, Unweighted Burpee Step Up

Cool Down

Banded Hamsting

Banded Samson

Banded Shoulder

Down and Dirty

New Ulm CrossFit – WOD

Warm-up

K2C

Quad

SLK

Knuckle Drags

Lat Lunges

Walk outs

Duck Walk

single leg DL

High Knees

Butt Kickers

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Cool Down

Banded Leg Stretches

Banded Shoulder Stretches

SS DT

New Ulm CrossFit – WOD

Warm-up

3 Rows

200m Row

5 Barbell Strict Press

8 Plyo Lunges

5 SLD

8 Hollow Rocks/Situps

Mobility

Thoras Opener

Lat Roll

Weightlifting

6 x 3 Jerk

Every 0:90s

Build to a heavy set of 3, Starting @ 60-65 % 1 RM Jerk

Jerk from rack

Metcon

Metcon (Time)

For Time:

1000m Row

5 Rounds

12 Deadlifts

9 Hang Cleans

6 Push Jerks

1000m Row

155/105

20 min CAP
Sc: 115/75

Cool Down

Forearm Smash LAX

Banded Hamsting Stretch

Grrr Mondays

New Ulm CrossFit – WOD

Warm-up

4 min

5 Scap Shrugs

7 Push ups

9 R-KBS

Mobility

Spanish Squat Holds 3 x 0:15s

Wall Shoulder Stretch

Accessory Work

Every 0:90s

5 x 3 Eccetric Pullups 3-5 sec Lower

– 1:00 Rest-

5 x 12 Dumbbell Bent Row

Metcon

Metcon (2 Rounds for reps)

9 AMRAP

7 Pull ups

14 Goblet Squats 53/35

-2min rest

9 AMRAP

7 Ring Dips

14 A-KBS 53/35
Score Reps per AMRAP

Sc: Ring Rows, 44/26, and Box Dips