WOD

The Hash Slinging Slasher

New Ulm CrossFit – WOD

Warm-up

3 Rounds

15 KBS – R

10 Goblet Squats

5 Single Arm Floor Press

10 Sit-Ups

Mobility

Athletes Choice

Metcon

Short WOD

Metcon (Time)

4 Rounds

20/16 Calorie Row

20 Toes to bar

50 Double Under
Target Time: 12-14 minutes

Time Cap: 16 minutes

STIMULUS and GOALS

How to Pace: STEADY! This is a longer workout with big sets so go out at a smart pace and don’t blow up.

How it should Feel: CARDIO! Consistency is key here.

Just some good fitness here that can end up being harder than it looks.

WORKOUT STRATEGY & FLOW

Row: Choose a good pace and stick to it. Should be able to hop off and get right into those Toes to Bar.

Toes to Bar: Have a plan here and try to limit rest. Consistent sets with minimal rest is the goal. We’d love for 5-10+ on each set throughout.

Double Under: Aim for big sets here. If you can do them unbroken! Smooth is fast!!

Metcon (Time)

Optional Longer Workout

Deck of Cards

Wall Balls

KBS

DB Snatch

Double DB Push Press

The Ben Rogers

New Ulm CrossFit – WOD

Warm-up

5:00

20 Butt Kickers

10 High Knees

6 Squat Jumps

6 Hang Muscle Cleans

Mobility

Couch

Floor Sweeps

Over the Fence Lunges

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run
At 12:00 Start Partner WOD

Metcon (Time)

Bike Option: 100/80 Calories

Row Option: 2000/1600m

Metcon (Time)

Partner Full Send Friday

50 Hang Power Cleans (95/65)

600m Run

30 Hang Power Cleans (135/95)

400m Run

10 Hang Power Cleans (165/115)

*Split the cleans as desired, both run*

*Row or Bike if desired*

Row- (700/600) (500/400) – Bike- (35/31) (25/21)
Target Time: 9-11 minutes

Time Cap: 13 minutes (25 on clock)

STIMULUS and GOALS

How to Pace: STEADY! Aim for a steady and consistent pace on this workout.

How it should Feel: CARDIO! Go out at a consistent pace on the running (think 80-85% of your max capacity). Push the cleans since you have help. If you have anything left in the tank going into the last run, you can push the pace there.

WORKOUT STRATEGY & FLOW

Run: Moderate effort here. Focus on using the run to recover the body for the hang cleans.

Hang cleans: aim for quick sets of 5+ on the hang cleans.

Gymnastics

9 min EMOM

min 1: 30 Handstand Shoulder Taps

min 2: 12-15 Russian Pushups

min3: 12-15 Kipping Handstand Push Up

—rest 3 min —

Complete the following:

10 sets of: freestanding or against wall headstand into handstands

*Come down EACH time from handstand & start from dead stop at bottom of headstand.

———————————————————

*Scaled

9 min EMOM

30 Handstand Shoulder Taps

12-15 Tricep Deficit Pushups

8-12 Handstand Push Up from Box

—rest 3 min —

Complete the following:

10 total deficit strict box Handstand Push Up [use 45/25lb plates]

You should have at least 15 second of rest between each skill.

If you find it is too much work within the minute, just work until the 45 second mark per round.

Metabolic Recovery

New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Bike

12 Side Plank Reach Throughs

12 Alt. T Stretch

Mobility

12 T Hip Opener (per side)

12 Alt Wall Sit & Reach

12 Seated Hip Activation (per side)

Metcon

Metcon (AMRAP – Rounds and Reps)

25:00

2:00 Bike (Easy Pace)

35 Singles or Dubs

12 Lateral Step Ups (total)

6 Step back step up burpees

6 Single Arm Ring Rows or 3 Strict Pull-ups

4 Turkish Get-ups (light)

:20 to :30 Handstand Hold

Goals

Remainder of class to be spent on goals

The Krusty Krab

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Roll to Split

16 Kettlebell Side Bends

14 Kettlebell Goblet hold Cossack Squat

Mobility

Child’s Pose

Pigeon

Weightlifting

Push Press (3 x 5 Building)

Back Squat (3 x 5 Building)

Metcon

Metcon (Time)

3 rounds

20/16 Calorie Echo Bike

100’ Dumbbell Front Rack Lunge (2×50/2×35)

-OR-

3 rounds

20/16 Calorie Echo Bike

15 Dumbbell Front Squats (2×50/2×35)
Target Time: 9-11 minutes

Time Cap: 13 minutes

STIMULUS and GOALS

We are giving you the option of which 3 rounder you want to get after. We recommend choosing the one that you need to work on more but it’s your choice!

How it should Feel: LACTIC ACID PARTY. Either workout is going to give you that sick burning feeling in your lungs and legs. Be prepared for it!

WORKOUT STRATEGY & FLOW

Echo bike: aim for a consistent hard effort here. Don’t go crazy, knowing that you have a leg dominant second part for the workout.

Kettlebell front rack lunge: aim for unbroken 50’ sections. No shuffle steps.

Dumbbell front squats: aim for sets of 10+ here. Ideally, you will be able to go unbroken knowing that cleaning the kettlebells is half of the battle! Slow down to bike slightly to go unbroken on the kettlebell front squats.

Diane 2.0

New Ulm CrossFit – WOD

Warm-up

4:00

5 GM + 5 Back Squats + 5 SN Gr PP

10 Alt V-Ups

6 Push-Ups

Mobility

PVC OHS at wall

Closed Grip Passthroughs

Downdog to Cobra

Weightlifting

Overhead Squat (4 x 5 Building)

Snatch Grip Deadlift (3 x 5 Building)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Target: sub 5 – Cap: 8

Gymnastics

3 rounds of each skill: 30sec on/30 sec rest

Heel Box Toes to Bar

—rest 1 min —

Banded Lat Pull Downs

—rest 1 min —

Kipping Toes to bar

Spongebob Squarepants

New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Row

5 Strict Press + 5 Sn Gr PP

5 Burpees

Mobility

Roll

Upper Back & Lats

Low Lunge T Hip Opener

Weightlifting

Push Jerk (3 x 5 Building)

Find a Hvy 5 and then perform 2 drop sets (set 1 drop 15% and set 2 drop 20%)

Back Squat (3 x 5 Building)

Find a Hvy 5 and then perform 2 drop sets (set 1 drop 15% and set 2 drop 20%)

Metcon

Metcon (Time)

20 Burpee Box Jump Overs (24″/20″)

25/20 Calorie Row

30 Snatch (95/65)

25/20 Calorie Row

20 Burpee Box Jump Overs (24″/20″)
Target: 9-10 – Cap: 13

STIMULUS and GOALS

How to Pace: CHALLENGE! We want you to push yourself to the edge of your pacing ability here and see if you can finish faster than you would normally with your typical pacing.

How it should Feel: GASSY! This will get you out of breath and jack the heart rate! It’s long enough to hurt but over before you know it.

WORKOUT STRATEGY & FLOW

Burpee box jump overs: aim to keep these at a consistent, but hard pace. It’s going to feel uncomfortable!

Row: aim for a hard pace on the row. Goals: 1300/1100+

Snatches: Aiming for solid touch-n-go sets here! 12-10-8 would be a good break up.

The Spice Family

New Ulm CrossFit – WOD

Metcon

Metcon (AMRAP – Reps)

Partner Workout

8 minute AMRAP

2-4-6-8-10-12…

Calorie Bike

Burpee Box Jump Over 24/20

-rest 2 minutes-

6 minute AMRAP

2-4-6-8-10-12…

Calorie Row

Stick Sit Ups

-rest 2 minutes-

AMRAP 4 minutes

2-4-6-8-10-12…

Calorie Bike

Power Cleans 155/105

*For all workouts, partner 1 is working at station 1 while partner 2 works at station 2. Partners switch when both partners are done, working up the ascending rep scheme as so.

Individual version:

Perform as written

Shovel & Pail

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Lunges

4 Push-Ups

6 Squat Jumps

6 Strict Press

Mobility

Alt. Squat & Reach

Alt T Stretch

Knee Across Body

Weightlifting

Squat Clean and Jerk (Build to 80% and then OT :30 x 10)

Power Clean and Jerk (Build to 80% and then OT :30 x 10)

Metcon

Metcon (Time)

18 Back Rack Reverse Lunges (115/80)

20 Back Squats (115/80)

6 Wall Walks

-rest 1:00-

18 Overhead Forward Lunges (115/80)

20 Overhead Squats (115/80)

6 Wall Walks

-rest 1:00-

18 Front Rack Reverse Lunges (115/80)

20 Front Squats (115/80)

6 Wall Walks

——————————————-

RX+ is 50′ HSW in place of wall walks
Target: Sub 10 – Cap: 13

Score is total time rest included

STIMULUS and GOALS

How to Pace: SPRINT. We want this to be at a sprint or near sprint pace with all to mostly all unbroken sets throughout. The two 1 minute rest portions built in will allow you to hold a sprint like pace.

How it should Feel: GASSY. With the sprint pace, your heart rate will be jacked along with your breathing. The lactic acid in the legs may build up as well, but the distance and reps are manageable.

WORKOUT STRATEGY & FLOW

Lunges: The distance should be unbroken most to all of the workout. We want each step to be the same and you to kiss the knee on the ground. Be stable and focused here.

Squats: If you can go straight into these from the lunges, then great! The challenge is to move quickly here without breaking down form.

Wall Walks: Try to move fast on your hands!! This is where we want you to finish strong and earn some rest!

Gymnastics

Handstand Push Ups Strict (Score last set)

3 sets @20%

-rest 30 seconds between sets-

—rest 1 minute–

2 sets @25%

-rest 30 seconds between sets-

—rest 1 minute–

1 sets @30%

* goal is unbroken for each set

——rest 2 minutes ——

Max effort Kipping Handstand Push Ups

Handstand Push-ups (Max set)

Recovery

New Ulm CrossFit – WOD

Warm-up

5:00

20 Singles

10 T- Toe Touch

10 Hip Dips

10 Pause Air Squats

Mobility

5:00 on Roller

Upper Back, Lats

Quads, Glutes

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

35 Dubs or Singles

10 BB Wide Leg GM

12 KBS – R (Light)

14 Single Arm Floor Press (KB or DB)

16 Pistols or Air Squats

18 Sit-ups

Weightlifting

Snatch Balance

2 Tall Snatch + 1 OHS + 2 Heaving Snatch Balance + 2 Snatch Balance x 5 sets

Squat Snatch (Build up to 80% and perform 5 Singles)

Power Snatch (Build up to 80% and perform 5 Singles)

Mailbox

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 Cal Bike

5 Front Squats

5 GM

5 Dive Bombers

Mobility

Child’s Pose

Reach Left

Reach Right

Low Lunge

Seated Forward Fold

Weightlifting

Paused Front Squat (6,5,4,3,2 Building Start near 60% Finish near 80%)

Weightlifting

Front Rack Lunge (2 x 10)

Metcon

Metcon (2 Rounds for time)

2 sets

25 Wall Balls (20/14)

20/16 Calorie Echo Bike

15 Dumbbell Snatches (50/35)

-Rest 3 Minutes b/t sets-
Target each set: sub 3 – Cap each set: 4

STIMULUS and GOALS

How to Pace: CHALLENGE. This workout can be pushed with an unsustainable pace as you have enough rest built in to let you recover between sets.

How it should Feel: GASSY. The lungs and heart rate will be elevated throughout with the aggressive pacing and compounding movements.

WORKOUT STRATEGY & FLOW

Wall Balls: We want these unbroken throughout! Work to hit the target at the perfect height and make every rep the same.

Bike: We want this fast! Don’t slow down and stay at an aggressive wattage throughout.

Dumbbell Snatches; The rep count is manageable and you should have these unbroken as well. Don’t get sloppy with your pull.