Daily WOD


New Ulm CrossFit – WOD


3 Rounds

5 Inchworms (with push-up)

5 Power Snatch (empty bar)

5 Thrusters (empty bar)

3 Lateral Box Steps-ups (each side)

5 Kip to Swing + 1 Strict Pull Up

0:30 active bar hang


Palms Up Banded Pull-Aparts

Pec On Wall


Metcon (3 Rounds for reps)

3 Rounds for Max Reps of:

1 Minute: Burpees

1 Minute: Power snatches (65/45)

1 Minute: Box jumps (24″/20″)

1 Minute: Thrusters (65/45)

1 Minute: Pull-Ups

-Rest 1 Minute-

RX+ is 75/55 and CTB
Target Reps Per Round: 100

Stimulus for today is moderate pacing with consideration of 1 min time cap on each movement. For all “1 minute” work periods, athletes should be working for 50 seconds and then using the last 5-10 seconds as a transition period before moving to the next movement. Look to work through the entire minute of the last movement (the max cal row). Each round is a cumulative total of reps for score and there are three separate scores.


Burpees: Non-stop movement with a goal pace of 12+ reps each set. Make sure to reach full extensions and touch hands above head at the top of each rep. Breathe steady and try not to go max effort but instead a steady controllable pace.

Power Snatch: Weight selected should allow for 10 reps to be done unbroken, if not more. Focus to utilize the receiving position of the power snatch rather than muscle snatching and creating more fatigue earlier in the workout by not working more efficiently. Relax grip at the top and breathe to keep heart rate at baye.

Box Jump: Height should be a comfortable jumping height without hesitation. We encourage people to either hop down and reset or step down from the box to avoid rebounding. Rebounding should be reserved for competition prep and competition when cycle time is important, due to the large forces that are placed on the achilles.

Thrusters: Weight selected for this movement should allow for 7-10 reps to be done unbroken at a time and should be the same weight that’s used for the power snatch. Similar to the power snatch, breathe with each rep (utilizing a small pause when in full extension to take in the next breath).

Chest to Bar: This will be the finisher of each round and definitely the hardest. Try and keep quick, small sets around 5-10 reps to help avoid failure. Big hips and powerful kick to help save the arms.

Accessory Work

4 Rounds

50ft Right Arm Single Arm Overhead Carry (Moderate-Heavy)

50ft Right Arm Single Arm Farmer’s Carry (Moderate-Heavy)

50ft Left Arm Single Arm Overhead Carry (Moderate-Heavy)

50ft Left Arm Single Arm Farmer’s Carry (Moderate-Heavy)

*2 Min Rest between rounds.

Home WOD

3 Rounds:

:30 High Knees

10 Glute Bridges

5 Dive Bombers

10 Air Squats


Metcon (3 Rounds for reps)

3 Sets:

1:00 Max Burpees

1:00 Max Alternating Jumping Lunges

1:00 Max Box jumps *STEP DOWN (24″/20″) Or Tuck Jumps

1:00 Max Air Squats

1:00 Rest


Equipment: Label as RX+

3 Sets:

1:00 Max Burpees

1:00 Max Alternating Dumbbell Snatches (50/35)

1:00 Max Box jumps *STEP DOWN (24″/20″)

1:00 Max Single Dumbbell Thrusters (50/35) *Switch arms every 10 reps

1:00 Rest
This is a “Fight Gone Bad” style workout. Aiming for max reps on each station.

I recommend counting up! For instance, if you get 30 burpees, start at rep 31 for the first jumping lunge.

Aim for unbroken reps on all minutes except the jumping lunges. These are going to get tough! Aim to hold sets of 10+ with quick rest breaks.

Accessory Work

3 Sets

30 Supermans

50ft Single DB Overhead Carry (Left)

50ft Single DB Overhead Carry (Right)