Daily WOD


New Ulm CrossFit – WOD


Line Drills

Quad Stretch

Knee To Chest

Straight Leg Kicks

Side Lunge

Walking Samson


3 Air Squats + 1 Broad Jump

High Knees

Butt Kickers

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts


PVC Pass Throughs – :30 Seconds

Warrior Squats – 1 Minute

PVC Overhead Squats – :30 Seconds

Movement Prep

Power Snatch – Use lats to “feel the steel”

Movement Prep

5 Snatch Grip Deadlifts

3 High Hang Jump Shrugs

3 High Hang Muscle Snatches

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches


Work to a heavy single

Snatch (1RM)


Isabel (Time)

For Time: 30 Snatches, 135# / 95#