Daily WOD


New Ulm CrossFit – WOD


:30 Seconds

Jumping Jacks


Active Samson

Wide Stance Walkouts

Air Squats

Dive Bombers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Front Rack Stretch – 1 Minute

Overhead Stretch on Wall – 1 Minute

Movement Prep

Clean & Jerk

3 Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

3 Strict Press

3 Push Press

3 Push Jerk

3 Clean and Jerks

10 Minutes to work to a heavy single

WOD Warm-Up

1 Round

3 Unbroken Clean and Jerks


Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets