Noah’s Ark

Noah’s Ark

New Ulm CrossFit – WOD



Arms & Legs: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Legs Only: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Arms Only: 40sec easy, 20sec mod, 10sec fast


Glute Activation

Mini Band


Metcon (Calories)


6x (45 Sec Fast, 45 Sec Easy)

No rest between reps or sets.

Time: 9 Min
Aggressive pace on Fast, but keep in mind there is no full rest.

Metcon (3 Rounds for time)

3 Sets

25 Push ups

50 Air squats

100 Double unders

50 Air squats

25 Push ups

-Rest 3:00 b/t sets-


Singles is 100 reps
Target Time each set: 5-6

Time Cap each set: 8


This chipper style workout will allow you to work though moderate to bigger sets of reps but with movements you can hold onto bigger sets for


How to Pace: CHALLENGE! Work to hole an almost unsustainable pace each round, knowing that the faster rounds and built in rest will allow you to maintain pace and recover.

How it should Feel: Muscular Endurance. Those push ups and air squats can add up and allow some pump! Expect chest and quad fatigue with some elevated breathing from the double unders!


Push Ups: This should be a number you can do unbroken when fresh. Work on engaging your mid back to stay in a good position and use short rest breaks before major muscle fatigue.

Double Unders: These are ideally unbroken the entire workout. Focus on forceful wrist movement and relaxed shoulders.

Air Squats: These should be smooth and unbroken, or 2 sets at most for each set