Daily WOD

Daffy Duck

New Ulm CrossFit – WOD


3 Rounds

5 Inchworms (Reach past plank)

9 Scap Shrugs

6 Kips

3 Strict Pull Ups

6 Lateral step ups (each side)

6 Half kneeling single arm dumbbell press (each side)


Thoracic Opener Repetitions 1:00

Kneeling Arm Across Chest :45 each


Metcon (2 Rounds for time)

21-15- 9

Overhead Squats (95/65)

Chest to Bar Pull Ups

– Rest 5:00 –

45 Overhead Squats (95/65)

45 Chest to Bar Pull Ups
Time Cap each set: 8 minutes

Notes: Stimulus today is higher intensity with a push on the barbell to go unbroken for workout 1 while chipping away with big sets for workout 2.

A strong gymnastic type workout that will test your grip on the bar. Listen to your body and break reps sooner than you think.


Remainder of class to be spent on goals

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

24 Air Squats

12 Box Jumps *STEP DOWN*
If you have a dumbbell, use it and do 16 Single Sided Front Squats. Keep the box jumps if possible, if not do plyo lunges.