New Ulm CrossFit – WOD


2 Rounds

1:00 Bike

1:00 Row

5 Sn Gr Press

5 Sn Gr PP

*Build in pace each set.


Lacrosse Ball Traps

Thoracic Opener


Power Snatch (5 x 2 (Pause :02 in receive of rep 1))


Metcon (Time)

5 sets

15/12 Calorie Bike

-Rest :45-

15/12 Calorie Row

-Rest :45-
Target Time: sub 17

Time Cap: 22

Score it TOTAL TIME, including all rest times (6 minutes and 45 seconds of rest). Simply start the clock when you stop and look up at the time after the final set of calories on the ski!


How to Pace: CHALLENGE! We have an upper body mixed with a lower-body dominant machine here. Feel out the first set and look to improve to moderately-high intensity as sets go on.

How it should Feel: GASSY! Both will tax their target areas, but we want to use total body on both movements. Enjoy the rest, and try to get your heart rate under control before the switch.


Echo: Ramp up the rpm’s off the start and then look to settle into a moderately-fast pace. Push and pull with your arms to help assist the legs and remember to push all the way through since rest will follow.

Row: Strong, full pulls. Breathe through the motion. Off the start try to get the fan moving by performing 2-3 short-quick pulls and then settle into a push pace.

Goal for both machines should be to keep work to rest ratio 1:1. That means we need to finish in 45 seconds or less.