New Ulm CrossFit – WOD


3 Rounds

6/4 Calorie Echo Bike FAST

2 Front Squats (empty bar)

2 OHS or Back Squats

10 Alt V-Ups


Roll Lats, Quads, & Hams

20 Floor Sweeps


Metcon (Time)

Partner Throwdown Friday!!!

50/40 Calorie Echo Bike

40 Front Squats 155/105

80 Stick Sit Ups (OR 80 V Ups)

40 Overhead Squats 115/75

50/40 Calorie Echo Bike

*Split all reps as desired

**Indy version: cut reps in half

Target Time: sub 18 minutes

Time Cap: 23 minutes


How to Pace: PAIN CAVE! Let’s start the tires and light the fires here. You and your partner need to approach this workout aggressively with a strategy that allows both to sustain a high output. Be smart and know when to switch.

How it should Feel: LACTIC ACID PARTY! Anytime there’s multiple Echo bikes and squats then you know your legs are in for a good time. Push the sets but not to the point of failure or losing intensity.


Echo Bike: Either 10/8 Calorie back and forth for similar endurance or 30 secs intervals for partners with different motors. Choose an option that allows for continuously high output without the expense of blowing up.

Front Squat/Overhead Squat: Weights should be set close to 60% or less of 1RM with the goal of keeping sets of 5-10 reps back and forth. Squat Clean/Snatch the weight, breathe and keep the legs moving.

Stick Sit-Ups: Don’t do sets of 10. That’s way too short and too many transitions. Think 15-25 reps at a time.


Remainder of class on goals