New Ulm CrossFit – WOD


10 Alt Spiderman

10 Down Dog to Cobra

Pigeon, Hamstrings :30 each


2 Sets:

3 Sec Acceleration to Goal Pace

7 Sec Fast

50 Sec Easy

3 Sec Acceleration to Goal Pace

12 Sec Fast

45 Sec Easy

3 Sec Acceleration to Goal Pace

17 Sec Fast

40 Sec Easy

*Rest 2 Min between sets.


Metcon (3 Rounds for time)

3x 50/40 Cals Fast

*3 Min Rest between sets.

Metcon (Time)

2 Sets

3 Rounds

15 Toes to bar

3 Squat Cleans (185/115)

-Rest 1:1 b/t sets-

RX+ is 205/135
Target Time each set: sub 3 minutes 30 seconds

Time Cap each set: 5 minutes


How to Pace: STEADY pacing will be the smart approach for this workout. With a strong emphasis on grip and multiple rounds/sets, we definitely don’t want to be pushed to our limits early on.

How it should Feel: GRIPPY with a CARDIO kick to it. Reps and weight are not crazy high, so this will make for a fun, non-stop effort through the multiple sets.


Toes to Bar: Looking ahead at the cleans where singles will be the definite choice, we would love to see unbroken or, at the very least, two quick sets.

Squat Cleans: Weight is moderately heavy (around 70%) and should most definitely be performed in singles. Try to keep a consistent pace and not over rest between lifts.