Daily WOD


New Ulm CrossFit – WOD



4 Cal Bike

5 Strict Press

5 Back Squats

8 Scap Shrugs

2 Strict Pull-Ups


Child’s Pose

Forward Fold



Push Jerk (3 x 4 all within 10% of Monday’s)

Back Squat (3 x 4 all within 10% of Monday’s)


Metcon (Time)

50 Burpee Box Jump Overs (24/20)

40/32 Calorie Echo Bike

50 Stick Sit-Ups – (No Abmat)

25 CTB Pull-Ups

50 Stick Sit-Ups – (No Abmat)

40/32 Calorie Echo Bike

50 Burpee Box Jump Overs (24/20)


RX+ is GHD Situps & Bar Muscle Ups
Target Time: sub 18 – Time Cap: 22


How to Pace: GRIND! Pace this out from the beginning and see how well you can build speed or hold onto a manageable pace. You should not stop moving for a majority of the workout!

How it should Feel: CARDIO! It is a great chipper testing cardiovascular and muscular endurance, midline capacity, and your ability to just get work done!


Burpee Box jump over: Keep these smooth and aim for non stop movement.

Bike: Hold a moderate/fast pace here. Aim for the same time on each of the bike portions.

Sit Ups: These will compound with the burpee pull ups sandwiched in between. Know your ability on these and break with quick rest as needed. Be aggressive with your arm.

Burpee Pull ups: The set here is challenging, but not so big that we can’t get through them relatively fast. We’d like you to push the pace on these and aim to get back to the situps where you can keep movement going!