Daily WOD

Red Wing

New Ulm CrossFit – WOD


4 Rounds

5 Burpees

5 Lateral Step-Ups (each side)

5 Strict Pull-Ups

5 Single Arm DB Thrusters (each side) (light/moderate)

5 Single Arm Bent Over DB Row


Roll Lats

Banded Lat/Tri


Metcon (Time)


Single Arm Dumbbell Thrusters 50/35


Strict Pull-ups
Target: sub 10 – Cap: 14

Stimulus on workout is moderate to high intensity with a focus on maintaining thruster pace while under high heart rate and muscle fatigue.

Dumbbell Thrusters: Weight selected should allow you to complete at least 10 reps at a time. Positioning of the dumbbell on the shoulder is dependent on the athlete’s mobility. Mobile athletes will normally have the DB more horizontal in the front rack position while others may have the back head of the dumbbell more off to the side of the shoulder. Practice with lighter weight to help find correct weight. Breathing with each rep is crucial to core stability in the squat and also for being stable overhead.


Front Squat (2 x 5 OT 1:30)

Front Squat (2 x 4 OT 1:30)

Front Squat (1 x 3 OT 1:30)

Home WOD

5:00 Clock:

12 Big Arm Circles (Forward/Backward)

8 Air Squats with 2 sec pause in the bottom each rep

4 Inchworms


Metcon (2 Rounds for time)

2 Sets:


Air Squats

*15 Push Ups after each set

-Rest 3:00 between sets-


Equipment: Label RX+

2 Sets:


Double Dumbbell Thrusters (50s/35s)

*10 Double Dumbbell Bent Over Rows after each set

-Rest 3:00 between sets-
These are moderate/hard effort sets, focusing on building push up capacity.

Air squats: Aim for sets of 20+ here. Make sure to break parallel and to stand up tall and open the hips each rep.

Push ups: Aim for bigger sets than you usually would here. You will have rest for your arms on the air squats so you can get bigger sets in than normal.

Accessory Work

3 Rounds

1:00 Reverse Sit Ups

30 sec side plank (each side)

:30 Hollow Hold

*Rest as needed b/t rounds.