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 9.22.14

Strength:
Deadlift, 1-1-1-1-1

WOD:
100 wall all for time, 20/14
Perform 10 Russian swings every minute, beginning with swings 2/1.5 pood

Lost loads and time to comments.

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WOD 9.21.14

WarmUp
2m AP
PVC Mobility
5m RC Eights (AS/LS/PST/SitUp)
THEN
Push/Pull:
x30sec Dead Hang
x30sec OH Static Plate Hold
*3 Rounds

BuyIn 
x35 Wall Ball 

WOD
x7 Candlestick
x20m BearCrawl
x3 Right KB Thruster 
x3 Left KB Thruster 
*11 minute AMRAP 
**KB is athlete’s choice

CashOut
x35 War & Peace

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WOD 9.20.14

Speed:
800m run x3, rest 3 minutes between attempts

WOD:
5 rounds for time:
10 Front Squats, 135/95lbs
10 over the bar Burpees

Post run times and wod time to comments.

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FORGED FRIDAY

FORGED FRIDAY
Today is Forged Friday at New Species CrossFit. Our primary focus for today’s work is to perform at our most optimal level as athletes and Patriots. Everything we do here today is to Honor Army Maj. Michael J. Donahue
who died September 16, 2014 while Serving During Operation Enduring Freedom. Army Major Donahue was
41 years of age from Columbus, Ohio. He died Sept. 16 in Kabul, Afghanistan, in a suicide car bomb attack. He was assigned to Headquarters and Headquarters Battalion, XVIII Airborne Corps, Fort Bragg, North Carolina.

He served three combat tours of duty.

Donahue’s awards and decorations include the Bronze Star Medal with two oak leaf clusters, the Purple Heart, the Defense Meritorious Service Medal, the Meritorious Service medal with three oak leaf clusters, the Afghanistan Campaign Medal with two campaign stars, the Iraq Campaign Medal with one campaign star, the Korean Defense Service Medal, the Combat Action Badge and the Senior Parachutist Badge.

Donahue is survived by his wife, Sherri, and their children Victoria, Seamus and Bailey.

Keep this Hero in your heart and on your mind today. Always support our Troops and God bless America!

WarmUp
2m AP
400m Run
PVC Shoulder Mobility
5m RC (JJ/AS/MC/HR)

BuyIn
Plate Stack Re-Lo
*Move x10 45# Plates 20 meters 1 plate at a time.

WOD #1
x5 Dead Hang PullUp
x10 Box Jump (30/24/20)
x20 GST
*10m AMRAP

WOD #2
Row 2k

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WOD 9.18.14

Strength:
Power clean, 2-2-2-2-2

WOD:
10^1 ladder:
Hang cleans, 135/95lbs
Strict Handstand push-ups

Post loads and times to comments.

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WOD 9.17.14

Speed:
Prowler push 20 yards x7, 225/155

WOD:
21-15-19 reps for time of:
Power snatch, 95/65lbs
Toes 2 Bar
Double unders

Post time to comments.

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WOD 9.16.14

Strength:
Thruster, 2-2-2-2-2

WOD:
AMRAP in 15 minutes:
5 Medball slams, 50/40lbs
10 Medball lunges, 50/40lbs
200m sprint

Post loads and rounds to comments.

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WOD 9.15.14

Strength:
Deadlift, 3-3-3-3-3

WOD:
40-30-20-10 reps for time:
Back Squat jumps, 45/35lbs,
Medball throw sit-up, 20/14lbs (line up 6-12inches off wall, throw and catch off wall)

Post loads and time to comments.

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WOD 9.14.14

WarmUp
2m AP
400m Run
5m RC (JJ/AS/MC/HR)
BuyIn
5m Jingle Jangle Tabata x5
Butterfly SitUp Tabata x5
WOD
12>1 Descending Ladder of:
WallBallShot
PullUp
Burpee
*FTx
CashOut
400m Run

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WOD 9.13.14

Strength:
Turkish getup, 2-2-2-2-2, (2 per side, work up to max weight)

WOD:
AMRAP in 15 minutes:
15 Russian swings 1.5/1 pood
10 candle sticks
1 rope climb 15/12 ft

Post loads and rounds to comments.

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FORGED FRIDAY

Forged Friday

Today is Forged Friday at New Species CrossFit. During the next 60 minutes we ask that you work extra hard in order to Honor
Army Spc. Brian K. Arsenault who
died September 4, 2014 while Serving During Operation Enduring Freedom. Army Specialist Arsenault was 28 years of age from Northborough, Mass.; assigned to 1st Battalion, 504th Parachute Infantry Regiment, 1st Brigade Combat Team, 82nd Airborne Division, Fort Bragg, North Carolina; died Sept. 4, in Ghazni, Afghanistan, of injuries caused by small-arms fire.
Let us keep this Hero in our hearts and on our minds. Always support our Troops and God Bless America.

WarmUp
2m AP
400m Run
x20 reps of the following;
-PVC Pass Through
-OHS w/PVC
-PushUp
-SitUp
-Alternation Stationary Lunge

WOD
“DECK OF CARDS”
*Hearts- Plate SitUp (45/25)
*Diamonds- HR-PushUp
*Clubs- 1-Arm Row *Right & Left (KB 53/35)
*Spades- 10m Jingle Jangle 
*Jokers- x2 minute OH-Static Plate Hold (45/25)

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WOD 9.11.14

Strength:
Power clean, 3-3-3-3-3

WOD:
Row wars*:
3 rounds for reps:
Back squat (off rack), 75% 1RM
500m row

Post loads and total reps to comments.

*adjust weight as needed between rounds, weight ceiling of 275/185lbs

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WOD 9.10.14

Skill:
12 minutes of Handstand practice

WOD:
Complete 3 rounds of:

50 lbs One Arm DB Hang Power Clean to Push Press (alt as needed)
20” Box Jump
Burpee Pull Ups
Push Ups
Row (calories)

Rest 1 minute between rounds.

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the row where calories are given.

Add your points and post them to comments.

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WOD 9.09.14

Strength:
Thruster 3-3-3-3-3

WOD:
AMRAP in 15 minutes:
15 superman back extensions
10 box jumps 24/20inches
5 toes 2 bar

Post loads and rounds to comments.

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WOD 9.08.14

Strength:
Deadlfit, 5-5-5-5-5

WOD:
3 rounds for time:
400m run
21 Medball cleans 20/14lbs
12 hang cleans (full squat) 135/95lbs

Post loads and times to comments.

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WOD 9.07.14

WarmUp
2m AP
5m SuperHero Complex
*Elbow Support: Front/Right/Left/SuperHero
30/20/30
PVC Shoulder Mobility
BuyIn
x300m Row
*Rest 1 minute
*x3 attempts with 3rd attempt as Max Effort
**If partners A1 rows while A2 rests
WOD
x5 Slam Ball Heave (50/40)
x10 Box Step Up & Over (24/20)
x15 Stationary Lunge
*13 minute AMRAP
CashOut
x120 Plank Shoulder Tap

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WOD 9,06.14

Speed:
In teams of 2-4, perform as many 40y sled drags as possible in 12 minutes, 180/135lbs +sled

WOD:
3 rounds for time:
30 grappling shoot throughs
21 kettle bell flip squats 1.5/1 pood
12 chest to bar pullups

Post time to comments.

CrossFit Ruck
800m farmer carry (5 burpees per break)

25min clock
800m run
- AMRAP -
20m kb death march
8 kb man-makers
20m kb bear crawl
8 kb windmills (4 per side)
- immediately after -
400m run

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FORGED FRIDAY

Forged Friday

Today is Forged Friday at New Species CrossFit. We have the good fortune of living in the United States of America. The freedom that we are given is not free. The sacrifices of the many men and women who defend our country both domestically and abroad must never be taken for granted. With this in mind – Let us put forth our best mental and physical effort while we honor Capt. Jason T. McMahon, 35, who died Sept. 5, 2010 at Bagram Airfield after an indirect fire attack in Jalalabad. McMahon was the company commander of the 744th Explosive Ordnance Company, 184th Ordnance Battalion, 52nd Ordnance Group, which is based at Fort Campbell and had recently taken over as Task Force Paladin, the lead group that oversees intelligence about improvised-explosive devices.

McMahon was a 14-year Army veteran and had previously deployed to Iraq. He earned the Purple Heart and Bronze Star, according to a news release from Fort Campbell. He is survived by his wife and three daughters.

Let’s hit it hard today. Always support our Troops and God Bless America!

WarmUp
2m AP
2m SuperHero
5m RC “Eights” (JJ/AS/LS/HR)
PVC Shoulder Mobility

BuyIn
x4 object 40m Shuttle

WOD
Athletes will perform the following EMOTM

Minute ONE
x2 KB Thruster Right (53/35)
x2 KB Thruster Left
x5 K2E

Minute TWO
x2 KB Thruster Right
x2 KB Thruster Left
x5 Wall Ball (20/14)

Minute THREE
x2 KB Thruster Right
x2 KB Thruster Left
x5 Burpee

**Continue cycle for 15 minutes

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WOD 9.04.14

Strength:
Jerk, 3 reps EMOTM for 10 minutes @60% 1 RM

WOD:
AMRAP in 15 minutes of:
5 power clean, 135/95lbs
7 push-ups
9 air squats

Post loads and rounds to comments.

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WOD 9.03.14

Skill review.

For time:
800m run
30 box jumps
30 back squat, 135/95
30′handstand push-ups
30 Russian KB swing, 2/1.5 pood
30 sit-ups
30 burpees
30 Medball slams
800m run

Post times to comments.

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