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 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

Infidel Friday

Buy In/cash out
8:1 ladder of situps/tuck jumps

WOD:
10 rounds for time of:
10 virtual shovels, (5 each)/
10 lame dog burpees, (5 each)

Post time to comments.

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WOD 1.25.12

Strength:
Power clean
5-3-3-1-1-1

WOD:
50-40-30-20-10 reps for time of:
Wall ball/
Situps

Post loads and times to comments.

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WOD 1.25.12

Strength:
Push press
5-3-3-1-1-1

WOD:
Five rounds for time of:
5 Push Presses, 135/95 pounds, (or 75% of 1RM)
7 Pullups
9 Grappling Shoot throughs
Post time to comments.

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WOD 1.24.12

Strength:
Back squat
5-3-3-1-1-1, max effort

WOD:
AMRAP in 15 minutes of:
15 box jump/
12 plyo pushups/
9 hang power cleans

Post loads and rounds to comments.

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WOD 1.23.12

Strength WOD:
Ring dips:
Advanced: Find 3 rep max effort
Intermediate: Max reps, 3 attempts, 2 min rest, post total reps
Novice: 5 negatives, pause at bottom, 3 attempts

WOD:
21-15-9 reps for time of:
Kettlebell/dumbbell snatches, (each arm*)/
Pullups

*reps of 21-15-9 are performed on each side for kb/db snatch

Post strength and times to comments.

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WOD 1.21.12

Skill:
Double under

WOD:
Barbell farmers walk, 20 yards
5 attempts to max weight
And then:

AMRAP in 20 minutes of:

5 handstand pushups/
10 pistols/
15 double unders

Post rounds and loads to comments.

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Infidel Friday

Phase I:

Dead hang

Phase II:

WOD

For time:
150 med ball slams*

*Perform 5 burpees at the top of every minute.

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WOD 1.19.12

Skill:
Squat clean

WOD:

Squat clean
3-3-3

Rest 5-10 and then:

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post loads and times to comments.

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WOD 1.18.12

Skill:
Double under

WOD:
Overhead Squat
5-3-3-1-1-1

And then:

For time:
100 Double Unders
50 Hand-Release Push ups
40 KB Swings, 1.5/1 pood
30 Air Squats
20 Box Jumps, 20″
10 C2B Pull ups

Post time to comments.

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WOD 1.17.12

WOD:
Shoulder press
1-1-1

WOD:
Five rounds for time of:
12 Thrusters, 45/35
20 situps

Post time to comments.

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Uncategorized

WOD 6.22.11
WOD 6.22.11

Skill: Power Clean WOD: “Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 re

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