New Ulm CrossFit – WOD


2 Rounds

1:00 Row

10 PVC Pass Through

10 PVC Overhead Squat

5 PVC Squat Snatch

10 Kip to Swing

10 Alt. Leg V Up


Rotator Smash

Thoracic Opener


Metcon (Time)

2 Sets

10 Overhead Squat (95/65)

40 Alt. Leg V-Up

10 Overhead Squat (95/65)

20 Toes to Bar

10 Overhead Squat (95/65)

-Rest 3:00 between sets-

RX+ is 115/85
Target Time each set: 3-4

Time Cap each set: 5


How to Pace: GRIND! We want this workout to be a challenge. Reps are set to where they can all be completed non-stop. Control the pace early on and keep movements smooth for a steady breathing pattern. First set should be a “Test Pace” and then we try to maintain or consistently improve.

How it should Feel: MUSCLE ENDURANCE! A lot of squatting, shoulder stability, and core in the workout. Stay controlled with the movements and be ready for the quads to really get tight by the end.


Overhead Squats: Weight should be at or less than 60% of your 1RM with the goal to keep all sets unbroken! Shoulders and core will begin to break down so make sure you are ready before going right into it. Try to squat snatch the first rep every time.

V-Ups: Smooth is fast. Unbroken is great, a short break or two will still get it done. “No Naps!”

Toes to Bar: This is going to be the real test here since 20 reps is that “iffy’ area of do we try for unbroken or not. Be smart and if you have the ability to go unbroken without affecting the squats then push for it, and if not then break into 2 sets sooner than later.

Metcon (Calories)


E: Cal Bike

O: Meter Row

RX+ is 11/9 Bike, 200/150 Row
RX is based off how hard you push. If you truly give this a strong effort for :45 to :50 per machine, it is RX!