New Ulm CrossFit – WOD


3 Rounds

5 Snatch Deadlift, 5 Snatch High Pulls, 5 Muscle Snatch, 5 Hang Power Snatch, 5 Power Snatch (all with empty bar)

10 Inchworms (no pushup)

5 Burpees

30 Singles


Chest T Stretch on floor

PVC Pass Throughs


Metcon (10 Rounds for time)

10 Sets (1 Set Every 3:00)

3 Power Snatches (115/80)

10 Burpees over bar

50 Double Unders (50 Singles)

RX+ 155/105
Target Time each set: sub 2

Time Cap each set: 2:30


Stimulus for today’s workout is keeping a moderate-high intensity while completing high skilled movements being under duress.



Power snatches: Weight should be around the moderate side where you can move it as quick singles.

Burpee over Bar: Selected pacing should be mindful of keeping an intensity that allows you to go straight to the Jump Rope after each set of burpees is complete.

Double Unders: Goal is unbroken each set. Stay light on the feet, relax the shoulders and let the wrist do the work.


Any remaining time to be spent on goals

Home WOD

2 Rounds:

1:00 Marching Into :30 High Knees

20 Stepback Lunges (Total)

:30 Handstand Hold/Plank Hold

5 Dive Bombers


Metcon (AMRAP – Reps)

3 Sets:

1:00 Max Mountain Climbers

1:00 Max Alternating Jumping Lunges

1:00 Max Box/Chair Step Ups

1:00 Max Chair Dips

1:00 Rest


Equipment: Label as RX+

3 Sets:

1:00 Max Double Dumbbell Shoulder to Overhead (50s/35s)

1:00 Max Alternating Jumping Lunges

1:00 Max Double Dumbbell Box Step Overs (50s/35s)

1:00 Max Strict Handstand Push Ups

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 mountain climbers, start at rep 31 for the first jumping lunge.

Aim for unbroken reps on the mountain climbers and chair step ups. Aim for smart sets on the jumping lunges and chair dips

Accessory Work

3 Rounds:

1:00 Plank Hold

15 Glute Bridges

30 Russian Twists

-Rest 1:00 B/T Sets-