Daily WOD


New Ulm CrossFit – WOD


Line Drills

Run 200 Meters

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Couch Stretch

:90 Each Leg

Movement Prep


5 Abmat Sit-ups Knees Out

5 Abmat Sit-ups Knees In


PVC Hinge Drill

5 Good Mornings

5 Slow Deadlifts

5 Deadlifts

Build to lighter weight than using in the workout.

WOD Warm-Up

With lighter weight

1 Round

10 Deadlifts

10 Abmat Sit-ups

Build to workout weight

1 Round

5 Deadlifts

10 Abmat Sit-ups


Rx: Metcon (Time)

5 Rounds:

15 Deadlifts (155/105)

25 AbMat Sit-Ups

Scale: Metcon (Time)

5 Rounds:

15 Deadlifts (135/85)

25 AbMat Sit-Ups