Daily WOD


New Ulm CrossFit – WOD


2 Rounds

35 Singles

5 Single arm dumbbell floor presses (light/mod) (ea)

10 Scap Shrugs

5 Kips

5 Lateral box step ups (ea)


Frog Pose

Pec Stretch on wall

Lat Stretch on wall


Metcon (2 Rounds for time)

Task Tabata

300 reps for time, following the pattern:

20 seconds of pull-ups

-Rest 10 seconds-

20 seconds of push-ups

-Rest 10 seconds-

20 seconds of sit-ups

-Rest 10 seconds-

20 seconds of air squats

-Rest 10 seconds-

-Rest until 19:00-

Double Task Tabata

200 reps for time, following the pattern:

40 seconds of chest to bar

-Rest 20 seconds-

40 seconds of dumbbell floor presses (50/35)

-Rest 20 seconds-

40 seconds of toes to bar

-Rest 20 seconds-

40 seconds of wall balls (20/14)

-Rest 20 seconds-

Target Time Set 1: sub 10 minutes

Time Cap Set 1: 14 minutes

Target Time Set 2: sub 12 minutes

Time Cap Set 2: 16 minutes
Stimulus for workout is moderate intensity. You have 300 reps total to complete and those are worked off in each of the four movements.10 chest to bars, 12 pushups, 8 sit ups, and 10 air squats would equal 40 total reps. You should keep a continuous rep count through rounds until you get to 300 total reps.

You should be strategic in how you chip away at reps and keep sets in manageable amounts without going to failure on any one movement. Set one clock to intervals of 20sec/10sec and another clock counting straight up. Workout is scored by time.

Home WOD

Metcon (AMRAP – Reps)

EMOM x 20 Minutes:

Min 1: 20 Hip Bridges

Min 2: 20 Cossack Squats (Total)

Min 3: Max Reps Box/Chair Step Ups

Min 4: Rest
Choose your rep scheme for the first two moves. Max out move three and then score total repetitions throughout workout.

Accessory Work

Tabata (:20 on/ :10 off)

x 8 rounds

– Alternating Leg V-Ups