Daily WOD

The Chain

New Ulm CrossFit – WOD


3 Rounds

1:00 Row (start easy and build intensity throughout) (OR 1:00 Jog)

6 Alternating dumbbell clean and jerks (light weight) (each side)

3 Burpees

5 Spidermans (each side)


Child’s Pose

Knee Across Chest


Metcon (Time)

10 rounds

16/14 Calorie Row (OR 150m Run)

12 Alternating Dumbbell Clean and Jerks (50/35)

8 Burpees over rower

To hit target time:

14/12 Cal Row

DB C&J 35/25

6 Burpee Over Rower (Step)
Target Time: 16-18 minutes

Time Cap: 22 minutes


Notes: Stimulus today is moderate intensity due to number of rounds.

Not a sprint type workout, but more trying to set a pace and try to keep moving from station to station. Try to keep each round the same pace or even negative splits! Sub 2 minute average round is the goal.

Accessory Work

2-3 Rounds Depending on Time

0:30 Handstand Hold (pull ribs down)

1:00 Bar Hang (hollow)

1:30 Plank

2:00 Front Rack hold DB’s (elbows in front, ribs down)

*Rest as needed between movements so that you can go unbroken.

Home WOD

Metcon (Time)

8 rounds:

100m Run (:45 Jumping Jacks or Jump rope)

12 Alternating Dumbbell Hang Clean and Jerks (50/35)

8 Lateral Burpees Over Dumbbell

If no equipment:

100m Run (:45 Jumping Jacks or Jump rope)

12 Alternating Stepback Lunges

8 Burpees