Daily WOD


New Ulm CrossFit – WOD


2-3 Sets

8 Squat Jumps

10 Lateral box step ups (each side)

5 Single arm KB/DB thrusters (each side) (moderate)

20 Jumping Jacks

All on rig: 8 Scap Shrugs, 4 Kip to swing, 2 Strict pull ups


Athletes Choice 5-10 min


Metcon (Time)

Partner Workout:

3 Sets:

15 Muscle Ups or Burpee Pull Ups

20 Front Squats (155/105)

15 Muscle Ups or Burpee Pull Ups

10 Thrusters (155/105)

*Split reps as desired

-Rest 1:1 b/t sets-

Individual Version:

3 Sets

8 Muscle-Up or Burpee Pull Ups

10 Front Squat (155lb/105lb)

7 Muscle-Up or Burpee Pull Ups

5 Thruster (155lb/105lb)

*1:1 Work:Rest

(The barbell should be heavy, but manageable)
(Score will be total time including rest)

Target Time each set: sub 6

Time Cap each set: 8 (Yep, that’s 48 min with = rests)


This is a great heavy skilled workout to push your capacity and tolerance for PAIN!!!!

Push your partners and have fun working and strategizing together!


Front Squats & Thrusters: These weights are challenging! Be smart with sets and be bouncy out of the hole. Keep that chest up and let the hips do the work!

Muscle Ups: Use the 2nd kip on your dip and get long in the back swing! Aim to hit bigger sets back and forth.