Daily WOD

Charlie Conway

New Ulm CrossFit – WOD


3 Rounds

5 Deadbugs (each side)

5 Deadlifts (empty bar)

5 Single Dumbbell Shoulder to Overhead (light) (each side)

5 Scap Shrugs

5 Kip Swings


Roller –

Upper Back

Thoracic Reps



Metcon (AMRAP – Reps)

12 min AMRAP


Deadlifts (225/155)

Double Dumbbell Shoulder to Overhead (50s/35s)

Toes to bar
Target: 200 reps

Stimulus for workout is moderate pacing with consideration of increasing volume as workout progresses. You should be able to do reps unbroken on each movement until round of 8 reps or 12 reps.

Don’t shoot out of the gate like a racehorse but rather with a mindset of steady attack mode.

Weida Core (Time)

25 Sit-ups

25 4 Count Flutters

25 Sit-ups

25 Leg Raises

25 Sit-ups

25 Hello Dolly’s

25 Sit-ups

25 Crunches

25 Sit-ups

25 Russian Twists

25 Sit-ups

25 4 Count Flutters