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Workout Of The Day

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01.22.18
Strength:
Back squat, 1-1-1-1-1-1-1
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WOD:
CrossFit Games Open 13.4
As many reps in 7 mins as you can of:
3 Clean & Jerks, 135/95 lbs
3 Toes To Bars
6 Clean & Jerks, 135/95 lbs
6 Toes To Bars
9 Clean & Jerks, 135/95 lbs… and so on and so forth
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#crossfit #newspecies #newspeciescrossfit #toestobar #toestobars #gymnastlife #gymnastics #gymnast #athlete #bodycontrol #latengagement #shoulderstability #gripstrength #grind #hardworkpaysoff #riseandgrind #fitness #strongman #tribeordie #unleashtheevolution #sisu #abs #absworkout #royaloak #michigan
... See MoreSee Less

2 hours ago  ·  

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01.21.18
Noon class:
Dodgeball warmup🤾‍♀️🤾‍♂️
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Fuel the 🐉 WOD Challenge:
In teams of 2, accumulate as much distance and calories as possible in 10 minutes:
—>Strongman Sandbag chest carry, 150/100lbs
—>Assault bike
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WOD:
AMRAP in 15 minutes:
20 Alternating 1 arm Russian swing, 1.5/1 pood
20 Russian twist, 1.5/1 pood
10 Candle sticks
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#athletes #doubleunders #jump #jumparound #jumprope #doubleunderwonder #doubleundersallday #rpmrope #speedrope #roguefitness #rogue #metcon #cardio #fitness #crossfit #newspecies #newspeciescrossfit #wodapalooza #amrap #strongmen #unleashtheevolution #royaloak #michigan
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22 hours ago  ·  

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01.20.18
Speed:
In teams of 3-5, AMRAP in 13 minutes:
25y Low bar sled push, +45/25lbs
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WOD:
18.Zero
21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
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#inspirationalwomen #strongwomen #crossfit #crossfitbabes #crossfitchicks #newspecies #newspeciescrossfit #ladydragons #crossfitters #assualtbike #calorieassaultbike #nottodaysatan #hwpo #metcon #getitgirl #hairflip #fitness #fitgirls #workworkworkworkwork #sisu #unleashtheevolution #royaloak #michigan
... See MoreSee Less

2 days ago  ·  

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01
22
2018

WOD 01.22.18

Strength:

Back squat, 1-1-1-1-1-1-1

WOD:

CrossFit Games Open 13.4

As many reps in 7 mins as you can of:

3 Clean & Jerks, 135/95 lbs

3 Toes To Bars

6 Clean & Jerks, 135/95 lbs

6 Toes To Bars

9 Clean & Jerks, 135/95 lbs… and do on and so forth

Post loads and total reps completed to beyond the whiteboard.

****

01
21
2018

WOD 01.21.18

Noon:

Dodgeball warmup

Fuel the Dragon WOD challenge:

Strongman/conditioning:

Both athletes working, switching roles every 2 minutes. Your team receives 2 scores for this WOD:

Total distance and total calories

In teams of 2, accumulate as much distance and calories as possible in 10 minutes:

Strongman Sandbag chest carry, 150/100lbs

Assault bike

WOD:

AMRAP in 15 minutes:

20 Alternating 1 arm Russian swing, 1.5/1 pood

20 Russian twist, 1.5/1 pood

10 Candle sticks

Post total distance and cals and total rounds to beyond the whiteboard.

****