New Ulm CrossFit – WOD


5:00 Echo Bike (Building)


2 Rounds

10 Single Arm Dumbbell Thrusters (each side) (moderate)

16/12 Calorie Echo Bike (moderate)


Lacrosse Ball

Rotator Smash

Sub Trap Smash

Pec/Shldr Smash


Split Jerk (3,3,2,2,1,1 Building)

Try to pause for a second in the catch.

Score Heavy Single


Metcon (Time)

20 Thrusters 115/75

40/32 Calorie Echo Bike

20 Thrusters 115/75
Target Time: sub 6 minutes

Time Cap: 9 minutes


How to Pace: PAIN CAVE!!! If this doesn’t put you on your back, then you didn’t do it right!

How it should Feel: PAIN!!! The bike and thrusters may hurt more than any other movements. USe the first thrusters to stay steady, hold an aggressive bike pace, then SELL OUT on the last 20 thrusters!!!


Thrusters: Use a weight you can do ideally unbroken to start, or 2 fast sets at most. You’ve got to breathe well through set 1 or you’ll blow up. Realize there’s plenty of time to make up on the bike, and the real winners of this workout don’t fall apart on thruster set 2.

Echo Bike: The Bike should feel better this year since we just had a great progression on it! We want you to hold 85-90% effort throughout. You can use the last 2-3 calories to wind down as needed so you can get straight to the bike. Your specific pacing totally depends on your ability level here. Scale down calories if it takes more than 4 minutes on the bike