New Ulm CrossFit – WOD


3 Rounds

1:00 Row Increase intensity each round

10 Inchworms with pushup

10 Lateral jumps over the rower (line hops if not jumping rower)


Child’s Pose (reach left :30 then right for :30)

Cobra Pose (1:00)


Metcon (8 Rounds for time)

8 Sets (1 Set every 2 Minutes)

12/10 Calorie Row

12 Burpee over Rower
Target Time each set: sub 1 minute

Time Cap each set: 1 minute 30 seconds


This is a sprint workout so go FAST!!!


Row: This is a hard effort here! Aiming for 1300+/1100+ pace if rowing is in your wheelhouse.

Burpees over rower: Keep these quick. Try to keep the jump up and down over the rower for speed, while keeping your body low to the ground.


The SCALING aim is to maintain a hard effort throughout.

Scaling Example to finish near the target score:

8 Sets (1 Set every 2 Minutes)

10/8 Calorie Row

10 Burpee over Rower

Accessory Work

3×6-10 Dumbbell Single Arm Strict Press (Seated or Standing)

3×10-15 Dips (Ring or Box)

3x max effort strict pull-ups (only rest 1:00 after each attempt)

Feel free to roll through in rounds


3 sets

30 Second Side Plank (each side)

20 Deadbugs

20 Alternate V-Ups

Home WOD

4:00 Clock:

8 Dynamic Squat Stretch

4 Burpees (Step Down/Step Up)

32 Flutter Kicks (Total)


Metcon (Time)

50 Air Squats

50 Sit Ups

100 Air Squats

50 Sit Ups

50 Air Squats



50 Dumbbell Goblet Squats (50/35)

50 Sit Ups

50 Dumbbell Goblet Squats (50/35)

50 Sit Ups

50 Dumbbell Goblet Squats (50/35)
This is a classic chipper. Big sets of reps. Start out slow and build from there! Don’t ever go to complete failure.

Air squats: Aim to keep these in sets of 15 reps or more. Don’t rush the reps and hit full range of motion.

Sit ups: Consistency is key here! Pick a pace and keep moving.

Accessory Work

3 Rounds

10 Tempo Double DB Bench (2 sec down/ fast up)

10 Tempo Double DB Bent Row (2 sec down/ fast up)

10 Seated Alt. DB Curls (each side)