New Ulm CrossFit – WOD


3 Rounds

5 MB Thrusters

10 Alt Cossack Squats with 10# Plate

10 Scap Shrugs

10 SLD (empty bar)


Thoracic Opener over MB – 10# Plate

Low Lunge


Metcon (Time)


75 Wall Ball (20/14)

25 Toes to Bar

25 Chest to bar Pull-ups

25 Deadlift 275/185


RX+ is 90WB, 30 of the others
Target Time: 9-10 minutes

Time Cap each set: 14 minutes


How to Pace: PAIN CAVE!! This 4 part chipper will allow us to attack each movement with a lot of intensity. The goal is to build in intensity through each movement, so we are emptying the tank on the deadlifts.

How it should Feel: PAIN!! The workout will test a lot of capacity as we move through squatting, pressing, upper body gymnastics and pulling from the ground to finish. Your intensity should be higher today as it is FULL SEND FRIDAY and our chance to test yourself against the workout and your past fitness!!


Wall Balls: Attack these with as much intensity as you can while being able to get to the toes to bar without more than 10-15 seconds rest after the last wall ball. We’d recommend 3 quick sets or 2 sets if you are great at wall balls. The unbroken strategy probably isn’t worth the spike in heart rate and muscle fatigue (but if you’re feeling froggy, we can’t stop ya!).

Toes to bar & Chest to bar pull ups: Think of this as a set of 60 since we are going straight into 30 chest to bar pull ups. 3-4 sets on the toes to bar and then 3-4 sets on the pull ups is a good goal. Only do less sets on each movement if you can hold a consistent rep count throughout.

Deadlift: Your grip will be fatigued here and paired with a high heart rate. Aim to hit in sets of 5-8+ and mentally remember it is the last portion. Don’t sacrifice form, but push the pace so you can finish strong.


Handstand Push Ups Strict

Strict Handstand Push Up

3 sets @25%

–rest 30 seconds between sets-

—rest 90 seconds–

2 sets @30%

–rest 30 seconds between sets-

—rest 90 seconds–

1 sets @35%

—rest 2 minutes —

Accumulate 50% of kipping Handstand Push Up from your one minute max test on week1