WOD

Frosty

New Ulm CrossFit – WOD

Warm-up

5:00

50 Singles or Jumping Jacks

10 Inchworms with Push-up

Mobility

Chest T Stretch 1:00 Each

Calf 1:00 Each

Accessory Work

Tempo Push-ups

Do a set of 5 reps every :90 until you’ve done 8 sets

Tempo is (3,3,3,1)

Home WOD

Metcon (Time)

Bodyweight: 4 Sets

50 Plate or Line Hops

25 Push-ups

1:30 Rest

________________________

Minimal Equipment: 4 Sets

50 Dubs or Singles

25 Push-ups

1:30 Rest
Score is the slowest round

RX+: On the 3:00 by 5 Rounds

100 Dubs

30 Push-ups

Get After It

New Ulm CrossFit – WOD

Warm-up

3 Rounds

8 Alternating Lunges

24 Flutter Kicks

4 Air Squats (:03 hold in bottom)

Mobility

Couch Stretch 1:00 each

Squat Hold 1:00

Accessory Work

Tempo Squats with any weighted object. Tempo is (3,3,3,1)

Every :90 do 5 reps until you’ve done 8 sets of 5.

Home WOD

Metcon (AMRAP – Rounds and Reps)

Bodyweight: 12 AMRAP

24 Air Squats

24 Sit-ups

Equipment: 12 AMRAP

18 Wall balls to any height

18 TTB
Focus on consistent depth in the squatting and full range of motion in the sit-ups.

Goal is a pace that allows for solid movement for 12 minutes. As few breaks as possible.

Barbells

New Ulm CrossFit – WOD

Warm-up

10 GM, 5 B Sqt, 15 Jumping Jacks

10 Elbows, 5 Str Pr, 15 JJ

10 SLD, 5 Fr Sqt, 15 JJ

Mobility

Couch

Pigeon

Goals

16:00

Metcon

Metcon (Time)

21-15-9

Squat Cleans

S2OH

Then

21-15-9

Front Squats

Deadlifts

Street Fight

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 KB Suitcase Deadlifts

10 Hollow Rocks

10 Lat Lunge

5 Dive Bombers

Mobility

Child’s Pose

Low Lunge

Seated Tri

Accessory Work

8:00

E: 20 Banded GM

O: 20 V-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

25 AMRAP

17 KBS – A 53/35

17 Sit-ups

17 SDLHP 53/35

17 Cossack Squats

Home WOD

25 AMRAP

17 Push-ups

17 Sit-ups

17 Sumo Stance Squats

17 Lateral Lunges

Lamp

New Ulm CrossFit – WOD

Warm-up

5:00

8 MB Thrusters

10 Scap Shrugs

10 Step-ups

5 Push-ups

Mobility

Scorpion

Ankle on box

Squat Hold

Weightlifting

Bent Over Row (5 x 6 Building)

Immediately after 6 reps, perform 3-5 Strict pull-ups

Metcon

Metcon (Time)

60 Wall Balls 20/14

50 Pull-ups

40 Box Jumps 24/20

30 Bar Facing Burpees

20 Thrusters 115/85

Home WOD

60 Squat Jumps

50 Bent Over Row (any weight)

40 Lunges

30 Burpees

20 Squats holding any weight

Baxter

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Squat Jumps

20 Singles

10 Push-ups

10 Alt V-Ups

Mobility

PVC Drills on coach

Accessory Work

12 EMOM

E: Tempo Goblet Squats (3,3,1,1)

O: :20- :30 Handstand Hold

Metcon

Metcon (4 Rounds for time)

4 Rounds OT 5:00

30 – 1 Arm Push Press 50/35

60 Dubs

40 Air Squats

60 Dubs
4:00 Cap Each Round

Singles are 75

Stay Classy!

New Ulm CrossFit – WOD

Warm-up

2:00 Row

Then

2 Rounds

10 Alt Spidermans

10 Air Squats

:20 HSH

10 Burpees

Mobility

Seated Forward Fold

Low Lunge

Squat Hold

Metcon

Metcon (Time)

2 Rounds

1200m Row – 1:30 Rest / 900

1000m Row – 1:00 Rest / 700

800m Row – :45 Rest / 600

600m Row – :30 Rest / 400

400m Row – :15 Rest / 200
Use the column on the right if your average split time is above 2:10

Chad

New Ulm CrossFit – WOD

Mobility

Roller

Hip flexor

Quad

Calves

Warm-up

2 Rounds

10 Step ups

20 Calf pedals

10 jump squats

Chad (Time)

1,000 Box Step-ups 20″

*Wear a 45/35 Vest or Ruck Sack*

Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

CrossFit Games Director, Dave Castro posted this workout in memory of Chad, who was a friend. Castro said: “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”

From the Navy SEAL Foundation website: “SOCS Chad Michael Wilkinson died by suicide. The Foundation provided immediate tragedy assistance funding, travel and lodging for his family members, flowers and memorial legacy items for the command memorial and reception, as well as a family dinner the evening before the command memorial.”

Subway

New Ulm CrossFit – WOD

Warm-up

4:00

10 Air squats

6 Push ups

10 Jumping jacks

6 Spidermans

Mobility

5:00 on LaCrosse ball

Goals

12 Min. Work on accessory moves and/or warm up workout weight and movements.

Metcon (AMRAP – Reps)

18 min EMOM

1) :30 CARDIO

2) 10-15 Reps BODY WEIGHT/RIG

3) 1- 5 Reps Hvy RESISTANCE
1) work on intense burst of cardio

2) work on string together multiple reps

3) try a little heavier than usual. Ex. 44# KB ladies, #70 males, 30/ 20 # wall ball ect.

Stanky Leg

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Light row

8 Lateral lunges

8 R KB swings

8 Lateral step over rowers

Mobility

1:00 each couch

10 Reps each seated Nerve floss

Accessory Work

12 minute clock

Bulgarian Split squats AHAP

4 x 8 each

Between sets 16 Plyo lunges

* Try to complete a set every 3 minutes.

Metcon (Time)

3 Rounds

20/15 Cal row

16 KB swings 53/35

20/15 Cal row

16 Pistol squats
SC: 15/10 cal, 44/26, Air squats

Home WOD

3 Rounds

10 Burpees

16 Sit ups

10 Burpees

16 Air squats