New Ulm CrossFit – WOD


2 Rounds

100m Jog

10 PVC Pass Through

10 PVC Overhead Squat

5 PVC Squat Snatch


Lacrosse Ball

Rotators & Traps

Wall Hinge

Squat Hold Shifting


Back Squat (5 x 2 @ 81% OT 2)


Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Target Time:  13-15

Time Cap:  18

How to Pace:  CHALLENGE!

An old classic where back in the day the weight was everything. Now you are a well-oiled machine ready to blow the roof off and not look back. Set a pace off the start and see if you can hang on!

How it should Feel:  GASSY! She’s not nice to you, legs will swell up like a balloon, and the run will feel like you’re running in sand. Everything you are feeling is normal, stay calm and don’t let off the pedal.

Run: Very important to approach this within your limitations and not overly aggressive. Effort should be moderately fast (75%+) and adjusted as you get deeper into the rounds. Save the hard push until the last round. Goal should be to run under 2 minutes.

Overhead Squat: Light weight (under -40%) so squat snatch and get right into it. All sets should be completed unbroken while being mindful not to pump through the reps, but rather stay smooth and steady to keep your legs from blowing up.

Cool Down

2 minute pigeon pose (each side)

1-2 minute frog stretch