New Ulm CrossFit – WOD


3 Rounds

1:00 Row

10 Single Leg RDL R/L (No weight)

10 Scap Shrugs

10 Kip to Swing

5 Push-Ups


Lacrosse Ball


Crossed Leg Forward Fold


Floor Press (5 x 4 Narrow Grip)

Superset :30 Wide Push-Ups


Metcon (Calories)

2 Sets: (1 set every 10:00)

AMRAP 4 Minutes


Deadlifts 225/125

(RX+275/185) (RX++315/225)

Burpee Pull-Ups or Jumping Muscle-Ups

*RX – Bar Muscle Ups*

**Max Calorie Row in remainder of 4:00**
SCORE = TOTAL Reps each set

Target Reps each set: 56+ (aka 30+ calories)

Minimum Reps before scaling: 36 (aka at least 10 calories)


How to Pace: SPRINT into CHALLENGE! We are giving you a LOT of rest on purpose! That is because we want you to move FAST the entire 3 minutes. This workout is a fun descending ladder into max effort on an erg. Heavy weight paired with a strong advanced gymnastic movement will definitely push your endurance until the end. Goal is consistency, so don’t come out with a pace you know you can not keep.

How it should Feel: GASSY & MUSCULAR ENDURANCE! The Bar + Bar combo into an upper body driven Erg will tax your body in ways you haven’t felt before. Shake it out during the recovery and try to hold on.


Deadlift: Heavy but still maintainable for unbroken reps. Don’t use over 80% of your 1RM. Sets are small so get tight and drive your feet through the floor.

Muscle Up: The Good news is no matter what reps are manageable. Bad news is trying to find a rhythm without blowing up. Get a big kip every time and move at a pace that allows for consistent effort without long periods of rest between.

Row: Whatever is time is left we want to push, but not at an all out effort. Long smooth pulls and focus on breathing while pushing 85% effort.