Daily WOD

Noah’s Ark

New Ulm CrossFit – WOD

Warm-up

5:00 Clock:

30 Single Unders OR Jumping Jacks

6 Alternating Lunge Elbow to the Floor (Spidermans)

3 Walkouts with push-up

:20 Squat Hold

Mobility

Couch 1:00

Pigeon 1:00

Metcon

Metcon (2 Rounds for time)

2 sets:

25 Push Ups

50 Air Squats

100 Double Unders ( or Line Hops)

50 Air Squats

25 Push Ups

-Rest 3:00 B/T Sets-
WORKOUT STRATEGY & FLOW:

These are two mini chippers! Don’t go out too hot. We are working on push up volume here.

Push ups: start with smart sets. Aim for sets of 4+ throughout.

Air squats: aim to keep these unbroken – consistency is key!

Double unders: aim for unbroken here if you can! Sub 150 single unders if needed.

Gymnastics

10 Minute EMOM

6-8+ Strict Handstand Push Ups (Scale reps or movement as needed)

*Try to add 1 rep every other minute (or 1 rep every minute)

Accessory Work

3 Rounds

1:00 min Plank

30 sec side plank (each side)

60 flutter kicks

Larry Boy

New Ulm CrossFit – WOD

Warm-up

5:00

5 Dive Bombers

10 Hollow Rocks

3 Burpees

8 Lateral Lunges

Mobility

Child’s Pose 1:00

Chest T Stretch on floor 1:00 each

Metcon

Metcon (Time)

10 alternating rounds with a partner

*5 rounds each*

10 Single Arm Alternating Devils Press (50/35) OR 20 Plyo Lunges

20 Dumbbell Lateral Burpees OR Burpees

30 Sit-ups
This is a push when done as a partner WOD, but even if you have a partner, remember that both moves are burpees! Pacing to your ability is important so you don’t burn out. Remeber you get a good size break though, so push the tempo a bit!!

Junior Asparagus

New Ulm CrossFit – WOD

Warm-up

6:00 Clock:

1:00 High Knees

5 Inchworms

10 Air Squats

Mobility

Seated Forward Fold 1:30

Squat Hold 1:30

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes:

16 Air Squats (If you have a DB, make these alt db snatches)RX+

8 Box Jumps *STEP DOWN Or Tuck Jumps

(Every rep on the box jump is jump up then step down) It’s on purpose
WORKOUT STRATEGY & FLOW:

Aim for 80-85% of your max capacity on this amrap. Consistency is key! If you feel good at the 6-7 minute mark, push hard for the end! Feel the leg burn!

Air Squats: Aim to keep these unbroken. Make sure to break parallel and stand tall at the top of each rep.

Box jumps: These are all step down! If you don’t have a box, sub tuck jumps.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes:

16 Power Snatches 75/45

8 Box Jumps *STEP DOWN Or Tuck Jumps

(ALL BOX JUMPS ARE STEP DOWN AFTER EACH JUMP)
WORKOUT STRATEGY & FLOW:

Aim for 80-85% of your max capacity on this amrap. Consistency is key! If you feel good at the 6-7 minute mark, push hard for the end! Feel the leg burn!

Power snatches: These are ideally done in 1-2 sets.

Box jumps: These are all step down! If you don’t have a box, sub tuck jumps.

Midline

3 Rounds:

1:00 Plank Hold

15 Glute Bridges

30 Russian Twists

-Rest 1:00 B/T Sets-

Archibald Asparagus

New Ulm CrossFit – WOD

Warm-up

2 Rounds:

10 Hand Release Push Ups

20 Flutter Kicks (Each Side)

Mobility

Bent over hands on wall (tight core to concentrate on shoulders) 1:00

Arm behind back on wall 1:00 each side

Home WOD

Metcon (AMRAP – Reps)

EMOM x20 Minutes:

Min 1: 10R/10L Single Arm Row (Using a weight from around the house)

Min 2: 20 Sit Ups

Min 3: Max Reps Burpees

Min 4: Rest

**Total Burpees for Score**
1st & 2nd moves are sprint and rest while move 3 is maxout as the 4th minute is rest. DON’T STOP EARLY ON THE BURPEES!!

Metcon

Metcon (AMRAP – Reps)

EMOM x20 Minutes:

Min 1: 10R/10L Lawnmower Row (50/35)

Min 2: 20 Sit Ups

Min 3: Max Reps Dumbbell Facing Burpees

Min 4: Rest

**Total Burpees for Score**
1st & 2nd moves are sprint and rest while move 3 is maxout as the 4th minute is rest. DON’T STOP EARLY ON THE BURPEES!!

Accessory Work

3 sets

20 Hollow Rocks

10 Dumbbell Hammer Curls (each side)

10 Lateral Box Step Up (each side)

Larry The Cucumber

New Ulm CrossFit – WOD

Warm-up

2 Rounds:

10 Big Arm Circles (Forward/Backward)

10 Alternating Lunge Elbow to the Floor (Total)

:30 Single DB Overhead Hold (Each Arm) OR Side Plank (Each Side)

Mobility

Low Lunge 1:00 each

Couch Stretch 1:00 each

Home WOD

Metcon (4 Rounds for reps)

4 Sets:

AMRAP 3 Minutes:

20 Stepback Lunges

10 Chair Dips (Any issues with dips, sub in push-ups)

-Rest 1 Minute B/T Sets-

(RX+ **If you have a DB, hold single sided on the lunges and change the dips to Shoulder to Overhead 10 each side.**)

(This will take 16:00) (3:00 work – 1:00 rest 4 times) Each 3:00 will have its own score of total reps, so keep track)
WORKOUT STRATEGY & FLOW:

These are fast workouts! Go out moderate/hard effort and aim to maintain.

Stepback lunges: Aim to keep these unbroken and stand tall between each rep.

Chair dips: Aim to keep these in 1-2 sets. Work on getting good range of motion on these!

Metcon

Metcon (4 Rounds for reps)

4 Sets:

AMRAP 3 Minutes:

20 Back Rack REVERSE Lunges 95/65

10 Shoulder to Overhead 95/65

-Rest 1 Minute B/T Sets-
RX+ is Front rack on the lunges

WORKOUT STRATEGY & FLOW:

These are fast workouts! Go out moderate/hard effort and aim to maintain. A great goal is to try to keep the bar off the ground the entire 3 minutes! Can you do it?!?!

Stepback lunges: Aim to keep these unbroken and stand tall between each rep.

Shoulder to overhead: Use your hips, dont rely on just your shoulders.

Accessory Work

3 Rounds:

15 Banded Pull Aparts

10 Bulgarian Split Squats (Each Side)

15 Single Leg Calf Raises (Each Side)

Bob The Tomato

New Ulm CrossFit – WOD

Warm-up

5:00 Clock:

:30 Single Unders OR Jumping Jacks

5 Dive Bombers

10 Alternating Bodyweight RDLs (Total) – https://www.youtube.com/watch?v=OHoketwoRyY&list=PLNmWOCEX1SUYV7qC_D21ZI4Xv2H9m7_39&index=19

Mobility

Thread the needle 1:00 each

Lay down, Knee up and across body 1:00 each

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

14 Alternating Chair/Box Step Ups (Total)

14 Burpees

28 Plate Hops/Line Hops
WORKOUT STRATEGY & FLOW:

This is a longer time domain workout. Go out at about 75-80% of your max capacity and maintain that throughout. Utilize the transition time between movements for rest.

Chair/box step ups: Aim to keep these unbroken and stand tall each rep.

Burpees: Aim for consistent pace here!

Plate/line hops: Aim to keep these unbroken. Quick feet!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

7 Deadlifts 135/95

14 Lateral Burpees Over Bar

42 Double Unders
WORKOUT STRATEGY & FLOW:

This is a longer time domain workout. Go out at about 75-80% of your max capacity and maintain that throughout. Utilize the transition time between movements for rest.

Deadlifts: Aim to keep these unbroken and stand tall each rep.

Burpees: Aim for consistent pace here!

Double Unders: Aim to keep these unbroken. Relax the grip!

Accessory Work

3 Rounds:

10 Cat Cow Exercises

10 Birddogs

:30 SIngle Leg Glute Bridge Hold (Each Side)

CatCow – https://youtu.be/Ju0yb6yLawU

BirdDog – https://youtu.be/D1M_uEYGC8U

Veggie Tales

New Ulm CrossFit – WOD

Warm-up

3 Rounds:

8 Squat Jumps

4 Inchworms – walk to plank, overreach hands, bring feet to hands

:30 Handstand Hold/Plank

Mobility

Child’s Pose 1:00

Front Rack On Wall 1:00 each side

Squat Hold 1:00

Home WOD

Metcon (Time)

4 Sets:

10 Hand Release Push Ups

20 Alternating Leg V-Ups

30 Jumping Air Squats

-Rest 1:1 between sets-

*That means take a rest as long as it took you to do the one set*

SCORE is total time including rest for all 4 sets
WORKOUT STRATEGY & FLOW:

These are sprints! Aiming for unbroken on movements.

Hand release push ups: start with a big set and then chip away to 10.

Alternating leg v-ups: Aim for 1-2 sets here.

Jumping air squats: Make sure to open the hips at the top of each rep and have the feet come off the floor. Sub air squats if needed.

Metcon

Metcon (Time)

4 Sets:

10 Strict Handstand Push Ups

20 Alternating Leg V-Ups

15 Thrusters 95/65

-Rest 1:1 between sets-

This means rest equal to how long the set took. Score is total time including rest.
WORKOUT STRATEGY & FLOW:

These are sprints! Aiming for unbroken on movements.

Strict handstand push ups: start with a big set and then chip away to 10.

Alternating leg v-ups: Aim for 1-2 sets here.

Thrusters: Stay tough here, trying to finish in 1-3 sets.

Accessory Work

3 sets

10 Windmills (each side)

10 Single Arm Upright Row (each side)

10 Dumbbell RDLs (each side)

windmills – https://youtu.be/AgSOlb49ZPs

upright row – https://youtu.be/1hZx3cwnbnM

DB RDL – https://www.youtube.com/watch?v=J2JGv4DOOjg&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=19

Rest Up

New Ulm CrossFit – WOD

Daily Wellness Challenge

1) write a gratitude list

2) Donate to a local charity

3) Give every family member a big hug

Mobility

5 :00 on own

Metcon (Distance)

Recovery Row/Bike/Run/Swim/walk

5 min Easy

3 sets

:20 Moderate

:20 Hard

:20 Max effort

Then:

5 min easy – 5 min hard

5 min easy – 5 min max effort

5 min easy

12 Days of Christmas

New Ulm CrossFit – WOD

Warm-up

Move through workout movements

5 reps each

Empty bar

Scap Shrugs amd Kipping for rig work

Mobility

1:00 each

Low lunge

T-stretch

12 Days of CrossFit (Time)

1 Strict Pull-Up (BMU)

2 Thrusters (75/55) (95/65)

3 Push Press (75/55) (95/65)

4 Power Cleans (75/55) (95/65)

5 Power Snatch (75/55) (95/65)

6 KBS – A (44/26) (53/35)

7 Pull-Ups (C2B)

8 KAH (K2E)

9 Step-ups 24/20 (Box Jumps)

10 Single Unders (Dubs)

11 Burpees (Burpee Over Bar)

12 OH Lunges 25/10 (45/25)

Home WOD

12 days of Christmas at home style.

Pick 12 movements you can do at home and repeat them like the song.