WOD

That Escalated Quickly

New Ulm CrossFit – WOD

Warm-up

Coach Says – 5 Minutes

Metcon

Metcon (AMRAP – Rounds)

4 Rounds (Each Movement on the 2 Minute):

0:00-2:00 = 50ft Handstand Walk

2:00-4:00 = 15 Deadlifts 275/225

4:00-6:00 = 25/20 Cal Row

6:00-8:00 = 20 Thrusters 95/65

8:00-10:00 = Rest

Repeat 3x

*Score is total rounds complete, each movement is considered a round. Best possible score is 16 – must get all reps within the round in order for it to count (example: must get all 15 deadlifts in the 2 minutes to get the round)

*Share barbells and you may stagger movements to accommodate barbell movements
Scaled:

:30 Handstand Hold

Deadlift 225/155

20/15 Cal Row

Thrusters 75/55

Cool Down

2 Minute Cool Down Row

Snatches For Everybody!

New Ulm CrossFit – WOD

Warm-up

Burgener Warm-up

Snatch Technique/Breakdown

Weightlifting

First three are to work on technique. After, you will spend 12 minutes working up to a 1RM Power or Squat Snatch.

High-Hang Snatch (6 sets of 3 reps, every :90, working up in weight)

Hang Snatch (6 sets of 2 reps, every :90, working up in weight)

Pause Snatch (at knee) (6 sets of 1 rep, every :90, working up in weight)

Pause one second at knee each rep
First intial pull from ground, then 3 second pause at knee

Power Snatch (12 minutes to establish 1RM)

Squat Snatch (12 minutes to establish 1RM)

Cool Down

6-8 minutes of mobility on your own.

I Love You. I Love You Too?

New Ulm CrossFit – WOD

Warm-up

3 Rounds W/ Partner:

P1 = :30 Handstand Hold

P2 = :30 Wall Sit

Then Switch

P1 = :30 Plank

P2 = :30 Hang From Bar

Then Switch

Metcon

Metcon (Time)

Happy Valentines Day!

With a Partner. Preferably someone you love or want to love, or just a friend…or a stranger.

Chipper:

60 T2B

60 (A)KBS 53/35

60 Box Jump Overs 24/20

60 DB Snatches 50/35

60 HSPU (GS)

60 Wall Balls 20/14

*50 Double Unders (each) after each movement

*25 Minute Time Cap
Scaled:

Toe Above Hip

(A)KBS 44/26

Step Overs

DB Snatches 35/20

Box HSPU

Wall Balls 14/10

100 Single Unders

Cool Down

1:00 Cobra

1:00 Lizard

1:00 Pigeon

1:00 T Stretch

Is the Open here yet?

New Ulm CrossFit – WOD

Warm-up

2 Rounds:

10 Scap Shrugs

10 DB Push Press (5 each side)

10 Kipping Swings

10 Push-ups

Line Drills:

Sweep The Grass

Sampson

Butt Kicks

High Knees

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Amrap

25′ DB OH Lunge

8 Burpees over DB

25′ DB OH Lunge

8 CTB

Just Walk Your Way Out

New Ulm CrossFit – WOD

Warm-up

Start:

250m Row (Slow)

Then 2 Rounds:

10 Push Press

10 Good Mornings

10 Front Squats

Finish:

250m Row (Moderate)

Weightlifting

Push Press (3 EMOM for 8 minutes, working up in weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

12/10 Cal Row

9 Deadlifts 185/115

6 Lateral Burpees Over Bar

3 Front Squats 185/115
Scaled:

Deadlifts/Front Squats 135/95

Burpee Step Overs

Cool Down

1:00 Pigeon

1:00 Couch

1:00 Frog

Test Your Might!

New Ulm CrossFit – WOD

Warm-up

2 Rounds:

10 Air Squats

7 Scap Shrugs

10 Push-ups

7 Kipping Swings

Barbell Warm-up

Weightlifting

15 minutes to estabilish a 1RM Power Clean or Squat Clean. Decide which clean you’d like to do before warming up and stick with that one throughout the 15 minutes.

Power Clean

Squat Clean

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:

15 Bar Muscle Ups

*Remaining time AMRAP Hang Power Cleans 145/105

-3 Minute Rest-

AMRAP 4:

30 Hang Power Cleans 145/105

*Remaining time AMRAP Bar Muscle Ups

Score = Total reps including the required reps per round
Scaled:

HPC 105/75

Jumping Muscle Ups/Ring Dips/Box Dips – challenge yourself

Cool Down

Roller/La Crosse Ball:

Back

Lats

Triceps

*1:00 each

“Can’t Stop Brock”

New Ulm CrossFit – WOD

Can’t Stop Brock NUCF Style (Time)

100 Wall Balls 20/14

100 Cal Row

100 DB Snatches 50/35

*Every 2:00 is 7 Burpees
Scaled is with a partner and or 14/10# Ball and 35/20# DB

“Who Need’s Leg’s”

New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 Alt Spiderman

10 Lateral Lunges

20 High Knees

20 Butt Kickers

10 Good Mornings (bar)

10 Back Squats (bar)

Goals

10 to 15 Minutes to work on goals

Metcon

Metcon (Time)

21-15-9

Deadlifts

Power Cleans

Front Squats

135/95 For all moves
Scaled is 95/65

Rx+ is 155/105

“Rock the Boat”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Alt Spiderman

10 Alt Samson

10 Jumping Jacks

Accessory Work

Row Technique

Metcon

Metcon (Distance)

20 AMRAP Partner WOD

Row for meters

Metcon (AMRAP – Reps)

Partner not rowing does an amrap of situps

“Open Test”

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Squat Jumps

10 Scap Shrugs

10 KAH

THEN

2 RNDS

5 each GM, Str. Pr., H. Cln

Metcon

NUCF Open Test (AMRAP – Reps)

AMRAP 20:

50 Wallballs (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Chest to Bar Pull-ups

30 Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Ring Muscle-ups
Scaled:

14/10, 100 Singles, 40 Step-ups, KAH, Pull-ups,

Bar # is 115/75

10 Ring Dips or 25 Box Dips

Cool Down

1 each

Couch

Pigeon

Pike