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 7.31.14

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

WOD:
4 rounds for time:
15 Medball slams, 50/40lbs
400m run

Post loads and times to comments.

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WOD 7.30.14

Skill review

WOD:
3 rounds, rotate each min:

Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20IN box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

Complete as many reps as possible

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WOD 7.29.14

Strength:
Snatch balance, 3-2-1-1-1

WOD:
3 rounds for time:
25 burpees
25 sit-ups
25 pullups

Post loads and times to comments.

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WOD 7.28.14

MAX OUT WEEK!!
Strength:
Snatch grip deadlift, 5-3-1-1-1

WOD:
AMRAP in 15 minutes of:
5 KB push press right arm, 1.5/1 pood
5 KB push press left arm, 1.5/1 pood
10 Russian swings, 1.5/1 pood
15 air squats

Post loads and rounds to comments.

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WOD 7.27.14

WarmUp:
2m AP
PVC shoulder mobility
Fx WarmUp x3 (BC/LS/PlyoJump)
x400m pace row

BuyIn:
5 object shuttle
*x2 Burpee each object

WOD:
x20 5 meter Jingle Jangle touches
x15 WBS (20/14)
x10 Candlestick
*5 RFTx

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WOD 7.26.14

Speed:
Resistance runs, 20m x7

WOD:
21-15-9 reps for time:
Medball cleans 50/40lbs
Handstand push-up
Toes 2 bar

Post times to comments.

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FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. Today’s WOD is in honor of Army Spc. Nicholas J. Zangara who
died July 24, 2004 Serving During Operation Iraqi Freedom. Army Specialist Zangara was
21 years of age from Philadelphia; assigned to the 1st Battalion, 7th Field Artillery Regiment, 1st Infantry Division, Schweinfurt, Germany; killed July 24 when an improvised explosive device detonated near his convoy vehicle in Tikrit, Iraq.
Let’s work extra hard today as we honor this hero – Always support our Troops and God Bless America!
WarmUp
2m AP
PVC Shoulder Mobility
THEN
*4 Rounds FTx
x20 DU
x5 Candlestick
BuyIn
x100 Hoover Catch
*Partner
WOD
x8 Box On/Over (24/20)
x8 HR-ManMaker *BW
*8 RFTx
CashOut
x40 OH-JumpSquat w/PVC

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WOD 7.24.14

Strength:
Backsquat, 3-3-3-3-3

WOD:
AMRAP in 15 minutes:
100m sprint
14 Russian KB swings
7 chest to bar pullups

Post loads and rounds to comments.

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WOD 7.23.14

Strength:
Turkish getup, 2 EMOTM for 10 minutes, athletes choice on weight

Skill:
Rope climb

WOD:
3 rounds for time:
25 Medball slams
15 ring push-ups
3 rope climb 15/12ft

Post loads and times to comments.

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WOD 7.22.14

Strength:
Snatch balance, 2-2-2-2-2

WOD:
4 rounds for time:
10 thrusters, 95/65lbs
15 burpee box jumps

Post loads and rounds to comments.

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WOD 7.21.14

Strength:
Snatch grip deadlift, 3-3-3-3-3

WOD:
3 rounds for time:
400m run
21 power cleans 135/95lbs
12 ring dips

Post loads and times to comments.

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WOD 7.20.14

WarmUp
2m AP
PVC Shoulder Mobility
“5min RC of: JJ/MC/AS/HR
BuyIn
x3 Fx WarmUp
(*x20m Bear Crawl *x20m Para Plyo Jump or Walking Lunge *x20m Lateral Shuffle)
WOD
x10 Alt. Stationary Lunge
x15 Burpees
x10 Alt. Stationary Lunge
x15 War & Peace (50/40)
*5 RFTx
CashOut
x40 OH-JumpSquat w/PVC

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WOD 7.19.14

Speed/Endurance:
1 mile run for time

WOD:
In teams of 2, complete the following, split work as needed:
2000m row
100 box jumps, 24/20 inches
200 Russian swings, 2/1.5 pood
100 back squats, 135/96lbs (from floor)
10, 5 cone suicide drills (5 yards between cones)
100 pullups

Post mile time, team name and time to comments.

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FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. All of our thoughts and actions over the course of the next 60 minutes should be in honor of Army Sgt. Justin B. Allen who died July 18, 2010 Serving During Operation Enduring Freedom. Sergeant Allen was 23 years young from Coal Grove, Ohio; assigned to 1st Battalion, 75th Ranger Regiment, Hunter Army Airfield, Ga.; died July 18 in Zhari, Afghanistan, of wounds suffered when he was shot by insurgents while conducting combat operations.

Please work extra hard today on this 4th anniversary of Sergeant Allen’s death.

Always support our troops and God Bless America !

Warmup:
2m AP
PVC Shoulder Mobility
“Eights” *Athlete chooses pace **Focus on clean movements
(5min RC of x8 reps: HR/LS/AS)
*Push/Pull: :30on :30off x3 alternating rounds of:
-DeadHang
-OH- Static Hold (45/25)

BuyIn:
x50 Air Squat Target Touch

WOD
x7 SlamBall SC-T
x7 Candlestick
x7 HR-PushUp
*10 RFTx

CashOut
x100m Bear Crawl

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WOD 7.17.14

Strength:
Low bar back squat, 5-5-5-5-5

WOD:
Fight Gone Bad style, 3 rounds:
Burpee
Tire flip
Butterfly situp
Rope climb, (10 reps per climb)
Box jump, 20 inches

Post loads and total reps to comments.

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WOD 7.16.24

Speed:
Sled drag 40 yards, AMRAP on 12 min, 180/135lbs

WOD:
Complete as many round possible in 20min:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Post loads and rounds/reps to comments.

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WOD 7.15.14

Strength:
Snatch balance, 3-3-3-3-3

WOD:
3 rounds for time:
400m run
21 KB swings
12 shoulder press (strict) 95/65lbs

Post loads and times to comments.

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WOD 7.14.14

Strength:
Snatch grip deadlift:
5-5-5-5-5

WOD:
5 rounds for time:
10 hang squats cleans, 135/95lbs
20 hand release push ups

Post loads and times to comments.

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WOD 7.13.14

Warmup:
2m AP
PVC Shoulder Mobility
“Eights” *Athlete chooses pace **Focus on clean movements
(5min RC of x8 reps: HR/LS/AS)
*Push/Pull: :30on :30off x3 alternating rounds of:
DeadHang
OH- Static Hold (45/25)

BuyIn
x39 WallBall Shot (30/20/14)
*Shoot for Unbroken or most limited rest as possible.

WOD
With Partner:
A1- Row 300m
A2- Static Plate Hold (45/25)
Then A1-A2 switch
*5 TOTAL ROUNDS
**Plate must be held above waist until partner has completed 300m row
***The faster you row the easier it is on your partner

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WOD 7.12.14

Speed:
Partnered resistance runs, 20m x7

WOD:
3 rounds for time:
400m run
21 bottom 2 bottom box jumps (squat before jumping and when landing on box)
12 bent over kettlebell rows (each arm) 2/1.5 pood

Post time to comments.

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