New Ulm CrossFit – WOD


3 Rounds

10 PVC Pass through Toe Touches

5 Single Arm SLD (Ea)

10 Alt Goblet Lunges

10 Scap Shrugs +5 KAH


Child’s Pose – Thread the needle

Breakdancer – Ankle on rig


Metcon (Time)

50 Hang Walking Lunges 50’s/35’s

30 Toes to bar

40 Fr Rack Walking Lunges 50’s/35’s

20 Toes to bar

30 OH Walking Lunges 50’s/35’s
Time Cap: 15 minutes


How to Pace: CHALLENGE then PAIN CAVE!!!! This one is also all about coming out with a smart strategy and knowing your ability on the each individual movement. You should push where you feel confident, and be smooth where you aren’t as comfortable. Small, quick breaks from the beginning would be much better than blowing up on the last 2 movements! Remember that SMOOTH IS FAST! That means a controlled push (~85%) through most of the workout then hammer down for the last 30-40 reps!

How it Should Feel: MUSCULAR ENDURANCE and/or GASSY!! If your pressing endurance and/or overhead gets fatigued, then this one will be mainly muscle fatigue as the limitation. IF you can go fast enough (and have a great overhead game) then, this one will be mainly heart rate.


Lunges: Find a comfortable and solid position for each of the three styles. Take a smart step length (not longer than needed but not awkwardly short) and engage those glutes. A great front rack and overhead position will pay off!

Toes to Bar: A great strategy and smart pacing will be key here!


Shoulder Press (5,4,3,2,1….)