Welcome to New Species Crossfit, Royal Oak, MI

The urge that brought you here will be the one that keeps you here. That voice is your inner athlete begging for something more. It's telling you all the cookie-cutter Globo Gyms just don’t cut it. You need a change. You want a change. A chance to realize your ultimate potential. It’s not easy. It’s CrossFit. And not just any CrossFit, it’s New Species CrossFit.
CrossFit is about constantly varied functional movements executed at high intensities. New Species CrossFit builds off that platform and gives you a chance to do it with our community of like-minded people that will motivate you to work harder than you ever have. Our team of certified coaches pride themselves on working with you to unleash your full potential and create goals to release the inner athlete begging to get out. Do you crave to be faster, stronger, more powerful or just better? Follow the urge. Unleash the evolution, unleash YOUR evolution.
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New Species Crossfit
New Species Crossfit
New Species Crossfit
New Species Crossfit
New Species Crossfit

Workout of The Day

WOD 4.21.15

Strength:

Shoulder press, 3-3-3-3-3

WOD:

For Time:

“Daniel”

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run

50 Pull-ups

  

WOD 4.20.15

Strength:

Back squat, 3-3-3-3-3

WOD:

For time:

25 medball slams

50 double unders 

20 medball slams

40 du’s 

15 medball slams

30 du’s 

10 medball slams

20 du’s 

5 medball slams

10 du’s 

Post loads and time to comments. 

  

WOD 4.19.15

WarmUp

2m AP

x500m Row

x20 PushUp

x20 PVC SitUp

x20 OH Squat

BuyIn

x10min TGU

*Alternating Singles/Best Technique/Moderate/Light

WOD

*With a 16min. Running Clock perform the following:

*Minute 0 to 8 AMRAP

x10 WBS (30/20/14)

x10 HR PushUp

Followed Immediately by:

*Minute 9 to 16 EMOTM of:

x12 RKBS (106/70/53/35)

CashOut

x100 of any movement  

 

WOD 4.18.15

Speed:

800m run x3 for time, 3 minutes rest between rounds

WOD:

5 rounds for time:

10 power cleans, 70% of best clean 

10 ring dips

Post 800m times and WOD times to comments.

Crossfit Ruck:

HCLS shakedown/beatdown 

  

FORGED FRIDAY

 

Today is Forged Friday at New Species CrossFit. 

An Army Special Forces soldier from Fort Campbell was killed on April 17, 2008 by a burst of small-arms fire while trying to capture an al-Qaeda leader in an Iraq town, the military said.

Staff Sergeant Jason L. Brown, 29, was killed during a combat operation in Sama Village.

Brown, of Magnolia, Texas, was a Special Forces engineer Sergeant assigned to Company B, 3rd Battalion, 5th Special Forces Group (Airborne) Fort Campbell, KY. 

Staff Sgt. Brown was killed instantly by small-arms fire while attempting to enter a building during an operation to capture an al-Qaeda leader in the village, according to a release from the U.S. Army Special Operations Command.

Brown enlisted in the Army in 2003 and was on his second combat tour when he died. 

Please keep this Hero in your heart and on your mind today as you train to be a better athlete and a better more useful American.

Always support our Troops and First Responders and God Bless America! 

WarmUp

2m AP

2m Bushman Pose 

5m RC “Eights”

x8 Toe Touch

x8 5m Lat Shuffle

x8 Hollow Rock w/PVC

BuyIn

x1 minute Jingle Jangle 

*Max Touches

WOD

With a 24-minute Running Clock perform the following:

EMOTM x8 minutes

:30 sec OH Plate Hold (45/25)

:30 sec rest/anyway hold

EMOTM x8 minutes 

x5 Slam ball Squat/Clean/Heave (50/40)

EMOTM x8 minutes

:30 sec Max Calorie Row

**Note total calories 

Immediately followed by: 

CashOut

x800m Run FTx 

  

WOD 4.16.15

Strength:

5 cycles, working to AHAP:

1 power snatch, 2 overhead squats, 1 full snatch 

WOD:

Amrap in 15 minutes:

5 handstand push-ups 

10 box jumps 24/20 inches

20 walking lunges 

Post loads and rounds to comments. 

  

WOD 4.15.15

Speed:

50y prowler push,  6 rounds, 17min cap, 225/185m, 155, 115w lbs

WOD:

20 min amrap:

20 burpees

20 Russian swings

3, 2, or 1 rope climbs 

Post times to comments. 

  

WOD 4.14.15

Strength: 

Shoulder press, 10-10-10-10

WOD:

3 rounds for time:

15 push jerk 135/95lbs (scale if needed to 5RM shoulder press)

400m run 

Post loads and times to comments. 

    

WOD 4.13.15

Squat therapy, 2×10

Strength:

Back squat, 10-10-10-10-10

WOD:

5 rounds for time:

15 KB flip squats, 2/1.5 pood

10 pull-ups 

20 sit-ups (anchored with KB)

Post loads and times to comments.

  

WOD 04.12.15

SUNDAY 

WarmUp

2 minute Achilles Plank

5 minute RC WarmUp (standard)

+ PVC Shoulders

BuyIn 

2 rounds of:

-20m Bear Crawl Forward

-20m Bear Crawl Backward

WOD

x5 Tabata Intervals of Target Touch (12″ reach)

Then:

x5 RFTx 

x20 Plank Shoulder Tap

x10 Plate SitUp (45/25)

x10 HR PushUp

Then:

x5 Tabata Intervals of Target Touch (12″ reach)

CashOut 

2 rounds of:

-20m Bear Crawl Forward

-20m Bear Crawl Backward 

 

 

Wod 4.11.15

Speed:
400m run x 3, 2 min rest between 

 WOD: 

amrap in 15 minutes: 

10 wallball, 20/14lbs 

10 candlesticks 

10 deadlifts, 155/105lbs 

Post run times and rounds to comments.

  

Forged Friday

Correction

Today is Forged Friday at New Species CrossFit. 

Over the course of the next 60 minutes, your body and mind should be focused on performing your very best in order to honor a Fallen Hero;

Army Private First Class Brandon T. Pickering died April 10, 2011 while serving during Operation Enduring Freedom. Pfc. Pickering was 21 years of age of Fort Thomas, Ky.; assigned to 2nd Battalion, 4th Infantry Regiment, 4th Brigade Combat Team, 10th Mountain Division, Fort Polk, La.; died April 10 in Landstuhl Regional Medical Center, Germany, of wounds sustained April 8 in Wardak province, Afghanistan, when enemy forces attacked his unit with small-arms fire and a rocket-propelled grenade.

Among Pickering’s awards were the Purple Heart, the Bronze Star, the Global War on Terrorism Service Medal, the National Defense Service Medal, the Afghanistan Campaign Medal, the Army Service Medal, the Overseas Service Ribbon, the Army Good Conduct Medal, the NATO Medal and finally the Combat Infantryman Badge.

Please do your very best to insure the Honor of Army Pfc. Brandon T. Pickering. 

Always support our Troops and First Responders and God Bless America! 

WarmUp

2m AP

2m Bushman Pose 

5m RC “Eights”

x8 Toe Touch

x8 5m Lat Shuffle

x8 Hollow Rock

WOD #1

With a 10minute Running Clock – perform the following:

KB Carry (70/53/35)

*EMOTM 

SDHP x12

**Score = Total Meters Traveled 

WOD #2

x8 minute Max Calorie Row

  

WOD 4.09.15

Strength:

5 cycles, working up to as heavy as possible:

1 clean, 2 front squats, 1 jerk

WOD:

5 rounds for time:

( 1 clean, 2 front squats, 1 jerk) x3, @70% of above 

15 hand release push-ups 

  

Post loads and times to comments.

WOD 4.08.15

Speed:

Partner Resistance runs, 20m x7

WOD:

Head to head:

5 rounds per athlete, teams of no more than 4.

7 burpees

7 medball slams

80m shuttle run (two 20m out and backs)

  

WOD 4.07.15

Strength:

Shoulder press, 5-5-5-5-5

WOD:

Amrap in 15 minute:

3 muscle ups/ 6 pullups

6 American swings, 2/1.5 pood

9 box jumps, 24/20

Post loads and rounds to comments.

  

WOD 4.06.15

Squat therapy, partner resisted 2×10

Strength:

Back squat, 5-5-5-5-5

WOD:

3 rounds for time:

10 hang (squat) snatches, 70% 1 RM

400m run

Post loads and times to comments. 

 

Easter Sunday WOD

Happy Easter my Tribe! Today’s WOD is designed to be doable on the road or in the box. We have classes today at 11am (yoga), 12@1pm (WOD). All other classes are cancelled for Easter.

EASTER Road WOD

WarmUp

2m Achilles Plank

5m Running Clock:

-Jumping Jack

-AirSquat

-Mt. Climber

-Hollow Rock

BuyIn

x50 Burpee

WOD

Run 5k

or

400m Walking Lunge

CashOut 

x100 Plank Shoulder Tap  

 

WOD 4.05.16

Buy in/cash out:

100 hollow rocks

Skill review 

 WOD:

Fight Gone Bad style, 3 rounds for reps, 1 minute rest between:

Strict ring row

Grappling shoot through

Power clean 155/105 lbs

Double unders

Alternating dumbbell snatch, 70/50/30lbs

CrossFit Ruck:

Hollow rock/Superman

Overhead hold lb/mins (250/150)

Easter critters (60m each)

- bunny hop

- duck walk

- pigs in mud

Egg Hunt (20 min AMRAP)

  

FORGED FRIDAY

Today is Forged Friday at New Species CrossFit.  Last week we exercised our freedom and tested our abilities in order to honor a local Marine hero from Warren, Michigan who lost his life when the UH-60 Blackhawk helicopter he was on crashed near Eglin, Florida, at approximately 8:30 p.m. March 10, 2015.

Today we want to take that same time, effort and dedication to show our true patriotism and respect for another local Hero who perished in that same incident. 

Marine Staff Sgt. Trevor P. Blaylock, 29 years of age from Lake Orion, Michigan. 

Staff Sgt. Blaylock served in the 2d Marine Special Operations Battalion, U.S. Marine Corps Forces, Special Operations Command, Camp Lejeune, North Carolina.  He was deployed to Operation Enduring Freedom from November 2013 to June 2014 and was promoted to the rank of staff sergeant on June 1, 2014. Staff Sergeant Blaylock’s decorations include: the Navy and Marine Corps Commendation Medal with Valor, Navy and Marine Corps Achievement Medal and Combat Action ribbon.

The New Species Coaching Staff would like to give a special thank you to New Species athletes Andrew & Megan Childers. Drew and Megan grew up and attended High School in Lake Orion with the very Hero we are honoring today. 

Please bring your very best effort now. Always support our Troops and God Bless America. 

Warm Up

2m AP

5m RC – “Eights”

5 meter Lateral Shuffle

Air Squat

AKBS (Light KB)

BuyIn 

“Push Pull”

3 rounds of:

:30s OH Static Hold (45/25)

:30s Dead Hang

WOD 

With a 14 minute running clock – perform the following:

–Minutes 1 to 5

x10 PullUp

x7 KB Rack Squat Right (70/53/35)

x7 KB Rack Squat Left (70/53/35)

–Minutes 5 to 7

Max Rep HR PushUp

–Minutes 7 to 12

x10 PullUp

x7 KB Rack Squat Right

x7 KB Rack Squat Left

–Minutes 12 to 14

Max Rep HR PushUp  

**Score = Total Reps 

CashOut 

x100 of anything 

  

WOD 4.02.15

Strength:

Pause snatch, 3-3-3-3-3

WOD: 

“Nancy”

5 rounds for time of:

 400 meter run

Overhead squat 95/65 lbs x 15

Post loads and times to comments.