Did My Time

Did My Time

New Ulm CrossFit – WOD


3 Rounds

:30 Row (faster each round)

8 Overhead squats (empty bar) Front or Back Rack if OH isn’t a go yet

8 Scap Shrugs, 6 Kips, 4 Hanging knee raises, 2 Strict toes to bar or toe to pole


Laying flat, leg across body 1:00 ea

Child’s Pose 1:00


Metcon (Time)

3 Rounds

21/15 Calorie Row

21 Overhead Squats (75/55)

21 Toes to Bar

—Rest 5 Minutes—

For Time:

42/34 Calorie Row

42 Overhead Squats (75/55)

42 Toes to Bar
Score will be total time including 5:00 break

Target Time set 1: sub 8 – Target Time set 2: sub 6

Time Cap set 1: 11:00 – Time Cap set 2: 8:00


The first set of this workout is focused on unbroken movements and consistent pacing.

The second set of this workout is focused on smart sets and managing fatigue.


Row: this is a moderate/hard pace. Aim for 1300+/1100+ pace for those of you who are solid at rowing.

Overhead squats: these ideally unbroken and quick sets. Find a rhythm and stick with it. Make sure to keep the grip relaxed here in prep for the rowing and toes to bar. No more than 2 sets here.

Toes to bar: Push for big sets here. Ideally 1-2 throughout both workouts. If you know you’ll have to do less than 5 at a time, scale the reps.


Remainder of class to be spent on goals.

If feeling mentally strong work on weaknesses.

If you just need a win today, work on something you’re good at and fine tune it.