Daily WOD


New Ulm CrossFit – WOD


3:00 Bike or Row

Then 2 Rounds

5 Wall Balls

5 Sit-Ups

5 Burpees


Athletes Choice

5-10 Minutes


Metcon (No Measure)

EMOM 21 Minutes

Minute 1: 15 Wall Balls (20/14)

Minute 2: 15 Stick Sit Ups or V-Ups

Minute 3: 150m Row or 8/6 Cal Bike
We want you to have 10-15 seconds (or more) rest each minute. Scale back as needed to do that


How to Pace: STEADY. We want each minute to have FAST movement and ideally unbroken, but something you can sustain the entire 21 minutes

How it should Feel: CARDIO. Since this is a longer time domain, this should turn into an aerobic feel with you being somewhat out of breath, but not incredibly high intensity or completely fatigued from the workout.


Wall Balls: We want these unbroken and smooth. Work to even speed up your cycle rate and begin squatting as you catch the ball

GHDs: Unbroken and smooth is the goal here as well. Utilise those quads and arms in sync to propel you over the pad each rep!

Run: Steady fast pace is doable and what we want! Come out at about 85% intensity and earn the rest each minute!