Daily WOD

Mighty Ducks

New Ulm CrossFit – WOD


2 Rounds

25 Jumping Jacks

8 Lateral Lunges (ea)

8 Shoulder Press (bar)

4 Strict pull ups


Lat Stretch Holding Post

Mini Band Scap Hold (45)

— 4 Holds :15


Metcon (2 Rounds for time)

2 Sets:


Thrusters (135/95)

Strict Pull Ups

-rest 5:00-

RX+: Weighted Strict Pull-ups 35/20 db

Target Time: 7-8 minutes

Time Cap each set: 10 minutes
SCORE EACH Set separately for time.

Stimulus today is heavy loading and moderate high effort. Thrusters are heavy and pull ups are heavy. Volume is on the moderate side but this workout will be just as tough as regular Fran without the lung burn

Be aware of early struggles in this one, especially with the pull ups.

Thrusters: You should choose a weight that will allow you to complete at least 5 reps at a time when fresh. Weight should be challenging but you should still feel in “control” of the weight and not feel like you are being crushed. You are allowed to squat clean the first rep. Goal is 2 sets or less on each round.

Pull-ups: Strict weighted pull ups are prescribed with either a 35lb or 20lb dumbbell held between the feet or legs. You should only attempt strict weighted pull ups if they have 5+ strict pull ups with body weight. This is the part of the workout where you will experience early burn out. It is important to break into small sets or even fast singles to avoid failure.


Back Squat (10 x 3 @ 81%)

Home WOD

Warm up

2 Rounds:

20 Alternating boydweight rdls (total)

5 Push ups to downward dog pose (2 second hold each rep)

1:00 Bottom of the squat hold


Metcon (AMRAP – Rounds and Reps)

No Equipment:

AMRAP 12 Minutes:

36 Air Squats

18 Push Ups



AMRAP 12 Minutes:

18 Alternating Single Dumbbell Hang Squat Cleans 50/35

18 Push Ups

This workout is about consistency. Start out at about 80% of your max pace and maintain that throughout.

Air squats are ideally done in 1-2 sets. Move at a smooth pace and make sure to reach full range of motion.

Break up the push ups smart from the beginning. Aim for sets of 3+ throughout

Accessory Work


3 Sets:

20 Abmat Situps

30 Flutter Kicks (each side)

40 sec plank hold

50ft Single DB Overhead Carry (each side)