Daily WOD


New Ulm CrossFit – WOD


3 Rounds

25 Jumping Jacks

8 Scap Shrug

4 Kips

8 Goblet squats (light/moderate weight)

4 half kneeling single arm kettlebell presses (light weight) (each side)


Banded Pigeon

Banded Triceps


Metcon (Time)

20:00 Cap

80 Wall Balls (20/14)

60 Toes to bar

40 Wall Balls (20/14)

10 Bar Muscle Ups (RX+ is 20)

If modifying Bar MU:

15 Burpee Jumping Pull-ups
Target Time: 13-15 minutes

Time Cap: 20 minutes


This is a strong gymnastic type workout with a tough mental grind. We have high volume mixed with high skill movements which is always a good test. Look to maintain big/ consistent sets on wall balls while keeping damage control on toes to bar and bar muscle ups.


Power Clean and Jerk (3 x 4 (1+1 – 4 times per set) Building)

These should be cycled! I want you to go straight from your power clean into your push jerk!

Pick a weight that is comfortable and allows for efficient, fluid movement.

Home WOD

Metcon (Time)

50 Air Squats (RX+ is Goblet Sqts)

50 Sit Ups

100 Air Squats (RX+ is Goblet Sqts)

50 Sit Ups

50 Air Squats (RX+ is Goblet Sqts)
This is a classic chipper. Big sets of reps. Start out slow and build from there! Don’t ever go to complete failure.

Air squats: Aim to keep these in sets of 15 reps or more. Don’t rush the reps and hit full range of motion.

Sit ups: Consistency is key here! Pick a pace and keep moving.

Accessory Work

HOME (Use any weighted Object or do the same temp with Push-ups)

3 Rounds

10 Tempo Double DB Bench (2 sec down/ fast up)

10 Tempo Double DB Bent Row (2 sec down/ fast up)

10 Seated Alt. DB Curls (each side)