Daily WOD


New Ulm CrossFit – WOD


Quad Stretch

Knee To Chest

Straight Leg Kicks

Side Lunge

Walking Samson

Duck Walk


3 Air Squats + 1 Broad Jump

High Knees

Butt Kickers

Barbell Warm-Up


Wrists :30 each

Front Rack 1:00

Movement Prep

Clean & Jerk

3 High Hang Power Cleans

3 Strict Press

3 Hang Power Cleans

3 Push Press

3 Power Cleans

3 Push Jerks

Establish Split Position

3 Jumps to Split Position (Thumbs on Shoulders)

3 Jumps to Split Position (Land and Punch Arms Overhead)

3 Split Jerks

3 Power Clean & Split Jerks


Power Clean and Jerk (Build to HVY Single)


Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#