WOD

Anne

New Ulm CrossFit – WOD

Warm-up

4:00

6 Sit ups

20 Dubs/singles

6 Air squats

8 Floor sweeps

At Home Video: https://youtu.be/sTiXWQ6GO5I

Mobility

1:00 Calf pedal

Leg Cross body 1:00 each

Accessory Work

Row Conditioning

500m :90 break

400m :90 break

300m :90 break

200m :90 break

100m

Maintaining or improving the split time for each set and strokes per minute

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Double the singles

Home WOD

ACC.

20 minute Jog for distance.

Can you jog for 20 min straight?

Metcon (Time)

50-40-30-20-10

Line hops

Sit ups

Fran

New Ulm CrossFit – WOD

Warm-up

4:00

6 Jump squats

10 Scap shrugs

6 Strict press

6 Spidermans

At Home Video: https://youtu.be/h8vIfTSqY1M

Mobility

Lat wall stretch 1:00 each

Couch 1:00 each

Accessory Work

12 min EMOM

0:00-5:00

4 Eccentric pull ups

6:00- 12:00

Barbell Bent rows

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Scaled: 65/35, Ring rows

Home WOD

ACC.

4 Rounds

8 Eccentric Push ups

6 Eccentric pause squats

Metcon (Time)

21-15-9

Jump Squats

Push ups

50 Dubs/ 100 singles

Elizabeth

New Ulm CrossFit – WOD

Warm-up

4:00

6 Push ups

6 Air squats

6 Lateral lunges

Then: BB warm up

5 reps of each: Good morning, back squats, strict press, SLD, front squats

At Home Video: https://youtu.be/yTQfpuQVsKQ

Mobility

Wrist stretch:30 each

Thread the needle :30 each

Clean + 2 Jerks (1 Complex every :90 add weight each set of poss.)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Scaled 95/65, box dips

Home WOD

Metcon (Time)

2 sets

21-15-9

Burpees

Box Dips

Independence Day

New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Jog

5 Push-ups

5 Air Squats

10 Leg Raises

Mobility

5:00 Athletes Choice MOB

Metcon

Metcon (Time)

Partner WOD

1 Partner completes a round and then rests while the other goes.

20 Rounds

100m Run

10 Alt DB Hang C & J 50/35

10 DB Goblet Squats 50/35

Carrot Juice

New Ulm CrossFit – WOD

Warm-up

4:00

10 Scap shrugs

8 Lateral lunges

18 Dubs/singles

8 Step ups

Mobility

Roller

Lats

Thoracic

Quads

Accessory Work

10 min EMOM

Even: :30 Dub practice

Odd: 3-5 Strict pull ups or Ring rows

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

15 Box jump overs 24/20

30 Dubs

10 Pull ups
Scaled: step ups, 60 singles, Ring rows

RX+ Box jump over 20″, C2B

Home WOD

4:00

10 High knees

10 Butt kickers

10 Quad stretch

10 Floor sweeps

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

15 Tuck jumps

30 Dubs or power hops

10 Pike Push ups

Golden Apple

New Ulm CrossFit – WOD

Warm-up

1:00 Row

5 BB GM

5 BB Back Squats

1:00 Row

5 BB SLD

5 BB Fr. Squats

1:00 Row

Mobility

Front rack stretch floor 1:00

Toe reach 1:00

1 Power Clean + 1 Squat Clean + 1 Front Squat (6×1 on the :90)

No greater than 75% of clean

Metcon

Metcon (Time)

30-25-20-15-10 For time

Calorie Row

Hang Power Clean 95/65
25-20-15-10-5

Calorie row, 65/35

Home WOD

Warm up:

3 Rounds

100 m jog

6 Push ups

6 Spidermans

:15 Plank hold

Metcon (Time)

400m- 300m- 200m- 100m-50m

Run

30-25-20-15-10

Navy-Seals

MERICA

New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m Jog

10 Frankenstein walk

6 Squat jumps

3 Burpees

Video: https://youtu.be/-8cjaCpzLWU

Mobility

Roller 4-6 minutes

Hamstrings

Calves

Metcon

Metcon (4 Rounds for reps)

4 X 5 min AMRAP with 1 minute break

400m Run

Then AMRAP of

16 DB snatches 50/35

16 DB lateral hops
Scaled: 35/25, step overs

Score is total reps not including the run.

Home WOD

Metcon (4 Rounds for reps)

4 X 5 min AMRAP with 1 minute break

400m Run then AMRAP of

16 Shoulder taps

16 Air squats

Honey Nut

New Ulm CrossFit – WOD

Warm-up

4:00

6 Knee push ups

8 Air squats

20 Singles /line hops

8 Spidermans

Mobility

Lat wall stretch 1:00 each

Couch 1:00 each

Accessory Work

Coach says!

6 min EMOM

4 Wall ball holds

Metcon

Metcon (Time)

5 Round for time

20 Wall balls 20/14

20 Burpee to plate
Scaled: 14/10, 10 Burpees

Home WOD

Metcon (Time)

5 Rounds for time

20 Squat jumps

20 Burpees
Scaled 10 Burpees

Put Me Back

New Ulm CrossFit – WOD

Warm-up

4:00

8 Sit ups

3 Dive bombers

8 Lunges

10 scap shrugs

Mobility

1:00 Cobra

1:00 each T-stretch

Accessory Work

12 min EMOM

Even: 3-5 reps Knee to elbow and/or work on kipping technique for toe to bar

Odd: 6 eccentric Toe to KB

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP

2-4-6-8-10-12-14

Toe to bar

Push ups

Sit ups
Scaled: KAH or Toe to pole, knee push ups

Home WOD

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP

2-4-6-8-10-12-14…

Leg raises

Push ups

Sit ups

Set The Hook

New Ulm CrossFit – WOD

Warm-up

Line Drills

10Each

Quads, K2C, SLK, Floor Sweeps,

Lunge Twists, High Knees, Butt Kickers

Mobility

5:00 Roller or Lacrosse Ball

Metcon

Metcon (Time)

Deck Of Cards (Goals Edition)

Heart = Love

Diamond = Love

Club = Don’t Love

Spade = Don’t Love