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 7.28.15

Strength:

3 position snatch + 2 overhead squat x 5 @ 70% 1 RM

WOD:

4  rounds for time:

20 American KB swings, 2/1.5 pood

15 clapping push-ups

Post loads and times to comments.

  

WOD 7.27.15

Strength:

Deadlift, 5-3-1-1-1

WOD:

AMRAP in 15 minutes:

5 toes 2 bar

7 shoulder to overhead, 115/73lbs

14 overhead single arm lunges, 35/26lbs 

Post loads and rounds to comments or beyond the white board

  

WOD 7.26.15

WarmUp-2mAP

-PVC Shoulder Mobility

-Push/Pull

3 rounds of:

:30s OH Static Hold (45/25)

:30s Dead Hang

BuyIn

x80m ParaPlyoJump

*Sub Walking Lunge

WOD #1

*EMOTM x9min.

x7 WBS

x7 PullUp

WOD #2

*EMOTM x9min.

x7 HR PushUp

x7 5m Jingle Jangle Touches

CashOut

Athlete’s Choice:

~3 min. Light AD

~3 min. Light Row

~3 min. Expansive Breathing -Deepest Inhale/Deepest Exhale *Controlled/Paced/Standing OR Seated  

 

WOD 7.25.15

WOD:

“Carse”

21-18-15-12-9-6-3 reps for time of:

95/65 pound Squat clean

Double-under

185/125 pound Deadlift

24/20″ Box jump

Begin each round with a 50 meter Bear crawl.

Post times to comments.

*1 bar per athlete

  

FORGED FRIDAY

Today is Forged Friday New Species CrossFit. Every bit of work you do on this day at this gym stands for honor. Honor to all the U.S. Military and First Responders who keep us safe and free. Please keep these heroes in your heart and on your mind today as you train. Please also give special attention to our U.S. Service men and women currently deployed overseas.
Always support our troops and first responders. God Bless America. 
WarmUp

2m AP

30/20/30 w/Bands

x20 PVC Good Morning

x30 Alternating Bird Picker
BuyIn

x3 Fx WarmUp 

(BC/LS/PPJ)
WOD 

2RFTx of:

x40 SlamBall Clean (50/40)

x75 Burpees 
CashOut

40 Candlestick 

Or

40 BFLy SitUp 

Or 

40 GHD SitUp 

  

WOD 7.23.15

Strength:

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

WOD:

AMRAP in 15 minutes:

5 handstand push-ups 

7 box jumps 24/20 inches

10 barbell step ups, (5 each leg); 95/65lbs, 24/20inches

Post loads and rounds to comments.

  

WOD 7.22.15

Skill:

Rope climb

WOD:

3 rounds for time:

25 medball slams 50/40 lbs

3, 2 or 1 rope climbs 

Post time to comments.

  

WOD 7.21.15

Strength:

Every 90 seconds for 10 rounds, perform 1 clean and jerk @ 90% of your 1 rep max

WOD:

21-15-9 reps for time of:

Power cleans 155/105, 135/95, 115/75 lbs

Over the bar burpees

Post loads and times to comments. 

  

WOD 7.20.15

Strength:

Deadlift, 10-10-10-10 for speed

WOD:

“Fran”

21-15-9 reps for time:

Thrusters, 95/65lbs

Pull-ups 

Post loads and times to comments.

  

WOD 7.19.15

WarmUp5m RC “Eights”

-AKBS *Light

-Hollow Rock w/PVC

-5m Lateral Shuffle

-OHS w/PVC
BuyIn:

SlamBall Shuttle

*Move x4 SlamBalls 20 meters AFAFP

**Bear Crawl when empty
WOD #1

*5 RFTx of:

x10 Alt. KB Thruster (53/35/26)

x10 KB SDHP (53/35/26)
WOD #2

Row 1.5k
CashOut 

*1 RFTx of:

x20 Jump Squat

x20 SitUp

x20 PushUp

  

WOD 7.18.15

Strength:

Turkish getup: 5-5-5, (each side)

WOD:

“DT”

Five rounds for time of:

155/105 pound Deadlift, 12 reps

155/105 pound Hang power clean, 9 reps

155/105 pound Push jerk, 6 reps

Post load and time to comments.
CrossFit Ruck:

Tabata push-ups & sit-ups
Buy in/Cash out

50 burpees for time
Head to head (4 lanes)

– prone shuttle run

– 10 wall balls

– 30m sprint
Pays to be a winner
  

FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. As coaches and athletes we would personally like to thank all of our U.S. Military and First Responders. 
We are honoring a fallen Hero today. 

Please pay special attention as we learn about Army Staff Sgt. Matthew W. Weikert, died July 17, 2010 while serving during Operation Enduring Freedom. Staff Sgt. Weikert was 29 years of age of Jacksonville, Illinois; assigned to 1st Battalion, 187th Infantry Regiment, 3rd Brigade Combat Team, 101st Airborne Division (Air Assault), Fort Campbell, Ky.; died July 17 at Forward Operating Base Orgun-E, Afghanistan, of wounds sustained when enemy forces attacked his unit with an improvised explosive device. 
Let us also keep in mind yesterday’s incident which occurred in Tennessee where four Marines were gunned down at two military facilities. Please keep these Marines in your heart and on your mind. 

 

We must train extra hard today as a symbol of honor for these Fallen Heroes. 
Always support our Troops and First Responders. 

God Bless America!
WARM UP

2m AP

5m RC (JJ/AS/MC/HR)

30/20/30 w/Bands
WOD #1

3 RFTx of:

x14 FS (135/95/65)

x7 BW ManMaker
WOD #2

1 RFTx of:

x80m Bear Crawl

x40 WBS (30/20/14)

x20 Candlestick 
CashOut:

On the line:

x7 Tabata Intervals of 5m Jingle Jangles 

  

 

WOD 7.16.15

Strength:

Bench press, 10-10-10-10, for speed

WOD:

3 rounds for time:

30 box jumps 24/20 inches

21 American kettle bell swings, 1.5/1 pood

12 knees 2 elbow

Post loads and times to comments.

  

WOD 7.15.15

Speed:

500m row sprint x3, rest 2 minutes between attempts
WOD:

4 rounds for time:

Level I and II: 15 push-ups 

Level III: 5 bar muscle ups
10 power cleans 135/95lb

20 butterfly sit-ups 

Post times to comments.

  

WOD 7.14.15

Strength:

Split jerk, 5-3-1-1-1

WOD:

“Detective Hambone and Snax”

The saga begins:

Happy birthday Matt and Coach Snax

AMRAP in 16 minutes:

5 strict pull-ups 

7 burpees

9 medball slams

***every 2 minutes perform 3 thrusters, 135/95lbs

  

WOD 7.13.15

Strength:

Deadlift, 3-3-3-3-3

WOD:

Double under wars

3 rounds for reps:

100 Double unders

Max rep back squats (off the rack), 225/155; 185/125; 155/ 105

Post loads and total back squat reps to comments.

  

WOD 7.12.15

2m AP30/20/30 w/Bands
BuyIn 

x3 Fx WarmUp 

(BC/LS/PPJ or Lunge)
WOD #1

x10 Alternating Tabata Intervals of:

-5m Jingle Jangle

-Plate SitUp (25/10)

**Total x5 Intervals of each movement.
WOD #2

8 Rds of: 

x7 Burpee *E:30

*Every :30 on the :30
CashOut 

TALK -about anything Fitness 

 

WOD 7.11.15

Strength:

Turkish getup, 3-3-3-3-3 

WOD 3 rounds for time:

400m run

21 American swings, 1.5/1 pood

12 handstand push-ups 

Post loads and times to comments.

  

Forged Friday 

Today is Forged Friday at New Species CrossFit. This is our day to honor all of our American Heroes. The mental and physical effort we put forth today is a sign of the love and gratitude we hold for those that protect us. So please apply all that you can to your movement today and walk out of here knowing that your best is truly YOUR BEST.Always support our Troops and First Responders. God Bless America!

WarmUp

2mAP

30/20/30

800m Run *80%

Then:

:30 Push/Pull x3

(45/25)

Then: x20 perfect push-ups

WOD FTx:

9>1 & 1>9 Ladders of:

PullUp

Barbell Thruster (95/65)

CashOut:

*1 RFTx of:

x50 HR PushUp

x50 BFly SitUp 

 

WOD 7.09.15

Strength:

Bench press, 5-3-1-1-1

WOD:

10 rounds for time:

5 ring dips

7 box jumps, 30/24 inches

9 lateral shuffle cone touches, 5 yards

Post loads and times to comments. 

Durability:

100 hollow rocks