New Ulm CrossFit – WOD


3 Sets

:30 Row

9 Scap Shrugs

6 Kip to swings

3 Ring Dips or box dips

9 Power snatches (empty bar)

9 Power clean and jerks (empty bar)


Lacrosse Ball Pec/Shldr

Pec Str. on wall


Metcon (Distance)

6min interval, no rest, 30sec sprint,

rest 3:00

4min interval, no rest, 30sec sprint,

rest 3:00

2min interval, no rest, 30sec sprint.

Alternate your during the 6min, 4min, and 2min intervals b/t

The first 6 minutes = 40sec at fast, 80sec at easy, 40sec at fast, 80sec at easy, 40sec at fast, 80sec at easy, no rest, 30sec sprint, rest 3min…

Metcon (2 Rounds for time)

2 Sets (1 Set every 7:00)

4/3 Muscle Ups

6 Power Snatches (115/80)

4/3 Bar Muscle Ups

6 Power Clean and Jerks (115/80)

RX+ 6/4 on the Muscle Ups & 135/95 on the bar

No muscle ups yet… do burpee jumping pullups
Target Time each set: sub 5 minutes

Time Cap each set: 6 minutes


High Skill/ High Reps gymnastics mixed with barbell cycling makes for a nasty grip workout. Be smart about when to start the set and adjust reps and weight as needed to maintain the stimulus.


Muscle Ups/Bar Muscle Ups: Goals for both sets are unbroken so make sure to chalk up before you jump up. Big and strong aggressive turnover is a must and look to pause at the top for a half a second with a loose/open grip to relieve some of the tension. “It’s all in the hips” so EXPLODE with every repetition.

Power Snatch/ Clean and Jerk: Weight is the same for both along with the goal of unbroken sets. Again make sure you are ready before picking the bar up and beginning the cycle. Keep the chest high and feet driving through the floor. Pause at the top of each rep and relax the grip to prolong grip fatigue. Time under tension is key so once you start keep the bar rolling and don’t stop cycling until you finish.

Home WOD

2 Rounds:

1:00 Marching

1:00 Stepback Lunges

:30 Handstand Hold Or Plank Hold


Metcon (2 Rounds for time)

2 Sets

10 Wall Walks

30 Alternating Box/Chair Step Ups (Total)

10 Wall Walks

30 Alternating Box/Chair Step Ups (Total)

-Rest 3:00 B/T-



2 Sets

15 Strict Handstand Push ups

30 Alternating Dumbbell Snatches (50/35)

15 Handstand Push Ups

30 Alternating Dumbbell Snatches (50/35)

-Rest 3:00 B/T-
We are working on building wall walk volume. Aim for consistent pace throughout.

Wall walks: If you are unable to do wall walks, sub 25 Hand release push ups per set of 10 wall walks.

Box/chair step ups: aim for unbroken here. Focusing on relaxing the arms for the wall walks.

Accessory Work

2 rounds:

20 Scap Only Push Ups

20 Calf Raises

1:00 Side Plank (R/L)