WOD

Murph OR Recovery

New Ulm CrossFit – WOD

Warm-up

2 Rounds

100m Jog

10 Scap Shrug

10 Kip to Swing

10 Scap Push-up

5 Push-ups

6 Squat Jumps w/ Pause

Mobility

Wrists

20 Knuckle Drags

20 IY Banded Drill

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00

200m Jog

16 Banded Step-Overs

12 Single Arm KB Swings

14 Leg Raises

3-5 Strict Pull-Ups

12 Ecc Step-Ups or Pistols

10 Alt V-Ups

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Tyler & Baylee

New Ulm CrossFit – WOD

Warm-up

3 Rounds

35 Singles

10 Alt V-ups

10 Single Arm KB Thrusters

7 Single Arm Ring Rows

Mobility

Child’s Pose

Lat Reach

Low Lunge

Metcon

Metcon (Time)

10 Rounds

24 DB S2OH (50/35)

1 Rope Climb
Target Time: sub 10

Time Cap: 14

STIMULUS and GOALS

How to Pace: GRIND! There is really no reason to stop on the workout, if you are comfortable with rope climbs. Sets are quick so look to establish the pace early and try to hold through. The goal should be to keep rounds sub 60 seconds.

How it should Feel: PAIN! If you want juice, then you can’t be afraid to squeeze some fruit. Transitions need to be aggressive with no loss of time.

WORKOUT STRATEGY & FLOW

S2OH: Unbroken! That’s all we have to say about that. Rotate the weight back and forth and breathe through the motion.

Rope Climbs: Use a big jump every time while and try to complete in 2-3 pulls. Suck it up and don’t get lazy staying in the chalk bucket to rest!

Weightlifting

Power Clean and Jerk (8 x 1 Hang Clean + 1 Clean + 1 Jerk)

Pause in receive of each for :02 for first 5 sets. Build across all sets.

Haley

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Bike

1:00 Row

5 Sn Gr Press

5 Sn Gr PP

*Build in pace each set.

Mobility

Lacrosse Ball Traps

Thoracic Opener

Weightlifting

Power Snatch (5 x 2 (Pause :02 in receive of rep 1))

Metcon

Metcon (Time)

5 sets

15/12 Calorie Bike

-Rest :45-

15/12 Calorie Row

-Rest :45-
Target Time: sub 17

Time Cap: 22

Score it TOTAL TIME, including all rest times (6 minutes and 45 seconds of rest). Simply start the clock when you stop and look up at the time after the final set of calories on the ski!

STIMULUS and GOALS

How to Pace: CHALLENGE! We have an upper body mixed with a lower-body dominant machine here. Feel out the first set and look to improve to moderately-high intensity as sets go on.

How it should Feel: GASSY! Both will tax their target areas, but we want to use total body on both movements. Enjoy the rest, and try to get your heart rate under control before the switch.

WORKOUT STRATEGY & FLOW

Echo: Ramp up the rpm’s off the start and then look to settle into a moderately-fast pace. Push and pull with your arms to help assist the legs and remember to push all the way through since rest will follow.

Row: Strong, full pulls. Breathe through the motion. Off the start try to get the fan moving by performing 2-3 short-quick pulls and then settle into a push pace.

Goal for both machines should be to keep work to rest ratio 1:1. That means we need to finish in 45 seconds or less.

Gui

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Jog

10 Scap Shrugs

5 Kip to Swing

5 Inchworm w/Push Up

10 Air Squats

Mobility

Roller

Upper Back

Lats

Side Low Back

Metcon

Metcon (Time)

3 sets:

20 pull-ups

30 push-ups

400m Run

50 squats

-rest 3 minutes between sets-

*If you have a 20/14 vest, then wear it* Label as RX+ if you do*
Target Time each set: sub 5

Time Cap each set: 7

STIMULUS and GOALS

How to Pace: STEADY! Similar to the classic workout “Barbara” we want to be consistent across all sets without burning out early. Be smart in the beginning to allow for continuous work flow in later sets.

How it should Feel: MUSCLE ENDURANCE! The pull to push combo is always tough on the upper body and the run to squat combo will give the legs a solid pump. Be sure to shake it out when the rest comes around.

WORKOUT STRATEGY & FLOW

Pull-ups: 1-2 sets should be the goal and if you are going to break keep it short and sweet.

Push-ups: Be smart and break more than you think. Fast sets of 5 work well and always rest off the shoulders.

Run: Steady pace while trying to roll out the shoulders. We can be a little more aggressive here but try not to turn it into a sprint.

Squats: Non-stop movements while meeting the full standard. Be smooth and consistent with your pacing the whole way through. Pause at the top for half a second to allow for a breath, if needed, while making sure the legs fully extend.

Midline

Metcon (No Measure)

2 Rounds

40 sec plank hold

7 Overhead Plate Sit-ups

20 sec side plank (right)

20 sec side plank (left)

7 Overhead Plate Sit-ups

10 Pulse-Ups

7 Overhead Plate Sit-ups

15 KB Front Rack Marches Steps (each side)

*Rest 1:00 b/t sets

Othniel

New Ulm CrossFit – WOD

Warm-up

3 Rounds

15 Jumping Jacks

6 Pause Squats (:03 in bottom)

8 Reverse Lunges (each side)

8 Wall Ball Push Press Shots

Mobility

5-10 Min Athletes Choice

Recommendations:

Calf stretch on rig

Ankle in low lunge

Single Arm Front Rack on wall

Metcon

Metcon (Time)

3 rounds

25 Wall Balls 20/14

60 Feet DB Front Rack Walking Lunge 35’s/25’s

-rest 1:1-

3 rounds

30 Wall Balls 20/14

60 Feet DB Front Rack Walking Lunge 50’s/35’s

**Score is total time, including rest**
Target Time each set: sub 6 minutes

Time Cap each set: 8 minutes

STIMULUS and GOALS

How to Pace: SPRINT! This one should be fast enough that you feel like you can go unbroken and keep an aggressive pace on the sled! Attack the first round at an almost reckless pace!

How it should Feel: LACTIC ACID PARTY! Those legs are going to feel it, which is what we want! Don’t stop moving!!

WORKOUT STRATEGY & FLOW

Wall balls: Unbroken is the aim with a quick catch to squat rhythm.

Lunge: Find a faster pace that you can hang onto! Don’t be slow here!

Ehud

New Ulm CrossFit – WOD

Warm-up

2 Rounds

200m Jog

1:00 Row

:30 Handstand Hold

Mobility

Bicep Stretch on wall

Child’s Pose

Thread the needle

Metcon

Metcon (Time)

PARTNER THROWDOWN FRIDAY!!

3 sets

200m Run (together)

60/48 Calorie Row)(split as desired)

200m run (together)

100’ HSW OR 10 Wall Walks

(Split as desired)

-Rest 3 minutes between sets-

*Individual Version

3 sets

200m run

30/24 Calorie Row

200m run

50’ HSW Or 5 Wall Walks

-Rest 3 minutes between sets-
Target Time Each Set: sub 7

Time Cap Each Set: 10

STIMULUS and GOALS

How to Pace: STEADY! A lot of cardio here so just focus on keeping your paces and getting through the work.

How it should Feel: CARDIO! Because this is mainly just cardio be prepared to be breathing heavy more than anything.

WORKOUT STRATEGY & FLOW

Run: Think moderate-fast pace. Go with the pace that allows you to get to the other movements with minimal rest.

Row: We want fast intervals back and forth with your partner! We recommend going 15/12 back and forth to keep intensity up!

Handstand Walk: Focus on getting these done in larger chunks. If you can’t keep 25ft sections think about scaling.

Goals

Choose one or two goals to work on for remainder of class.

Kinda Recovery

New Ulm CrossFit – WOD

Warm-up

2 Rounds

150m Row

6 MB Squat Jumps

8 Lateral Lunges

Mobility

5:00 Roller Athletes Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00

250m Row

8 Wall Balls 20/14

12 Pistols or Reverse Lunges

12 V-Ups

10 Box Jump Overs
Approach with recovery pace or a harder push depending on how you feel today.

Midline

3 Rounds

For Quality:

7 Single Arm KB Situp Left

7 Single Arm KB Situp Right

10 Pulse Ups

10 Landmine Windmills (each side)

10 Standing Banded Pallof Press (each side)

60 sec plank

*Rest 2:00 b/t sets

Gideon

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Echo Bike

10 Single Arm High Pull R/L (Light-Moderate)

5 Power Cleans (Start light and build)

100m Jog

Mobility

PVC Drills

Weightlifting

Split Jerk (1 DL + 1 Cln Pull + 1 Cln + 1 Fr Sqt + 1 Jerk)

4 Sets

Start around 60% of your jerk.

Metcon

Metcon (Time)

5 Sets

100m Run

3 Power Cleans (185/125)

10/8 Calorie Echo Bike Sprint

-Rest 2 minutes between Sets-

**If needed sub 125/100m Row**
Target Time each set: sub 2

Time Cap each set: 3

STIMULUS and GOALS

How to Pace: SPRINT!!! That means start and end fast for each set! We’ve built in plenty of rest for you so you can not slow down in any set!!

How it should Feel: GASSY! You will be out of breath with the speed of each set, but have time to recover

WORKOUT STRATEGY & FLOW

Run: Keep these fast and work on your lateral transitions.

Power Cleans: Don’t use over 70% of your 1RM Power Clean. These should be touch’n go or fast singles.

Echo Bike: End fast here as well! Get those RPMs up and don’t let them slow until the calories are done!

Deborah

New Ulm CrossFit – WOD

Warm-up

2 Rounds

1:00 Bike

5 Single Arm DB Press

10 Scap Shrugs

10 Kip to Swing

20 Alt. Leg V-Up

Mobility

Lacrosse Ball

Rotators

Pec & Shldr on wall

Weightlifting

Power Snatch (8 x 2)

Rep one pause :02 at knee and :03 in receive

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

10 Right Arm P. Snatch (50/35)

5 Burpee Pull-Ups

10 Left Arm P. Snatch (50/35)

15 TTB

**RX+ is Bar MU**
Target Rounds: 6+

Minimum Rounds before scaling: 4

STIMULUS and GOALS

How to Pace: STEADY! We want you to try and hold consistent round times on this workout. 75-80% intensity and bump it slightly the last round.

How it should Feel: GRIPPY GASSY! If you get a good position on the overhead squat, then it should be a great workout to test your overhead stability and full body capacity!

WORKOUT STRATEGY & FLOW

Dumbbell: We’d like these to be unbroken most of the workout.

Toes to bar/Bar muscle ups: Be Smooth and know your ability on all of these. Don’t come out unbroken then fall apart in later rounds!

Tenet

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Jumping Jacks

5 Inchworms w/ Push-ups

10 Scap Shrugs

5 Squat Jumps

Mobility

Ankle in low lunge

Wrists

Mini Band Shldr

Drills on Wall

Metcon

Metcon (AMRAP – Rounds and Reps)

Murph Prep Monday:

25 Min Partner AMRAP

5 Strict Pull-Up

10 Push-Up

15 Air Squat

*All w/20lb/14lb vest. (Mark RX+)

-Switch rounds back and forth with your partner-
Target number of Rounds: 20+ (together)

Minimum number rounds before scaling: 15 (together)

STIMULUS and GOALS

How to Pace: GRIND!! We want you to stay on the ball throughout the 25 minutes and focus on each round with quality movement and sustainable intensity!

How it should Feel: CARDIO and/or MUSCULAR ENDURANCE! This workout is 25 minutes with just body weight (plus vest) so it will turn into an aerobic workout that will be limited by mainly muscular fatigue and breath.

Accessory Work

8 EMOM

10 KBS-R + 4 Alt Step-Ups