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 10.30.14

Strength:
3 position snatch EMOTM for 10 minutes @50% 1RM

WOD:
“First workout”
Amrap in 15 minutes:
5 medball slams
10 push-ups/sit-ups (based on your first new species WOD)
15 air squats

Post loads and rounds to comments.

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WOD 10.29.14

Speed:
Prowler pushes, 12 minute team amrap, 25 yard @225/155lbs

Skill:
Rope climb

WOD:
400m run
21 front squats, 65% of 1 RM clean
5 rope climbs
400m run
15 front squats, 65% 1 RM clean
3 rope climbs
400m run
9 front squats, 65% 1 RM clean
1 rope climb

Post time to comments. Scale to 3/2/1 rope climbs as needed.

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WOD 10.28.14

Strength:
Max rep strict pull-ups x3
Shoulder press 3×8 @50% 1 RM

WOD;
“Baby Nate”
AMRAP in 15 minutes of:
2 muscle ups (scale to 4 supine pull-ups)
4 handstand push-up
8 American KB swings 2 pood/1.5 pood

Post loads and rounds to comments.

Happy Birthday Dragon Pup!

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WOD 10.27.14

Strength:
Back squat 3 reps EMOTM for 10 minutes @60% 1 RM
WOD:
10^1 reps for time of:
Power cleans, 155/115
Burpees

Post loads and times to comments.

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WOD 10.26.14

Sunday Fun Day

WarmUp
2m AP
PVC Shoulder Mobility
5m RC (JJ-AS-MC-HR)

BuyIn 
x7 Tabata Intervals of:
Burpees OR 5m Jingle Jangle
*Athlete’s Choice

WOD
x21 Target Touches 
x15 War & Peace 
x9 Candlestick 
*14 minute AMRAP 

CashOut 
750m row 

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WOD 10.25.14

Skill review

WOD:
For time:
50 Box jump, 2420 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood/26lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/24 pound ball
50 Burpees
50 Double unders

Post time to comments.

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FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. This is our chance as athletes and patriots to honor the fallen. Today’s primary objective is to remain focused on exactly what we are doing at any given time. By doing so you’ll be able to put forth your best mental and physical effort. Your best and only your best is necessary in order to honor Army Private First Class Devin J. Michel who died October 24, 2009 while serving during Operation Enduring Freedom. Pfc. Michel was 19 years of age from Stockton, Ilinois. Assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colo.; died Oct. 24 in Zhari district, Afghanistan, of wounds sustained when enemy forces attacked his unit with an improvised
explosive device.
Honor this Hero today – work hard – always support our Troops and God Bless America!
WarmUp
2m AP
PVC Shoulder Mobility
5m RC (JJ-AS-MC-HR)
BuyIn
“TAILPIPE”
*3 rounds of:
x300m Row
x2 KB Compressive Rack Hold
*1:1 Row/Hold
**If Rack Hold fails – must hold farmer style for remaining Tx
WOD
x18 WBS (30/20/14)
x200m Sledgehammer Run (15/10)
x5 Right KB C&J (53/35)
x5 Left KB C&J (53/35)
*5 RFTx

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WOD 10.23.14

Strength:
3 position snatch x3 @60-70-80%
Snatch, find 1RM

WOD:
Tabata:
Deadlift 225/155; 185/135lbs
Box jumps 24/20 inches
Sit-ups
Push-ups

Post loads and total of lowest/ highest rep score to comments.

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WOD 10.22.14

Speed:
Suicide races, each athlete will perform 2, 5 cone suicide drills in a head to head fashion; no more than 4 person teams or 1 minute rest. 5 races per athlete

WOD:
4 rounds for time:
10 burpee pull-ups (advanced: 5 burpee muscle ups)
40 yard bear crawl
40 air squats

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WOD 10.21.14

Strength:
Weighted pull-up, find 1RM
Shoulder press, find 1 RM

WOD:
3 rounds for time:
400m run
21 Russian KB swings
12 handstand push-ups

Post loads and times to o comments.

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WOD 10.20.14

MAX OUT WEEK!
Strength:
Back squat, 5-3-1-1-1

WOD:
3 rounds for time:
20 medball cleans, 20/14lbs
15 toes 2 bar
20 box jumps 24/20 inches

Post loads and times to comments.

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WOD 10.19.14

Sunday FunDay
WarmUp
2m AP
THEN
x20 of the following:
-PVC Pass Through (slow)
-Toe Touch
-HR PushUp
-Jump Squat
-Butterfly SitUp
-PVC OHS

BuyIn 
x100 Hoover Ball Partner Catch (20/14) *Partners 5m apart 

WOD
“TABATA”
-Empty Bar Thruster (45/35)
-SDHP (53/35)
-BFly SitUp
-10m Bear Crawl Shuttle *note number of touches 

*For 20 seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
**Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
***The score is the least number of reps for any of the eight intervals.

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WOD 10.18.14

Speed:
300m row sprint x4, 2 min rest between attempts

WOD;
AMRAP in 15 minutes:
5 pull-ups
7 push-up
9 back squats @ 75% 1 RM clean

Post row times and rounds to comments.

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FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. The programming that you are about to perform is in Honor of FALLEN HERO Marine Corporal Jorge Villarreal Jr. who died October 17, 2010 Serving During Operation Enduring Freedom. Marine Corporal Villarreal Jr. was 22 years of age from San Antonio, Texas. Assigned to 1st Battalion, 11th Marines, 1st Marine Division, I Marine Expeditionary Force, Camp Pendleton, Calif.; died Oct. 17 while conducting combat operations in Helmand province, Afghanistan.
As coaches we ask that you give all that you have both mentally and physically. Please remember to always support our Troops and God Bless America!
WarmUp
2m AP
THEN
x20 of the following:
-Toe Touch
-HR PushUp
-Jump Squat
-Butterfly SitUp
THEN
5m RC of TGU
*Load = Athlete’s choice
WOD #1
x75 Power Clean & Jerk (75/55)
*7minute Tx Cap
**Note total C&J Tx or CAP
REST 4 minutes THEN
WOD #2
x8 WBS (20/14)
x8 5m Jingle Jangles
EMOTM x7 minutes
*Note fastest round
CashOut TOGETHER
800m Run
*Note Run Tx

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WOD 10.16.14

Strength:
3 position snatch x7 working up to 70%1 rm snatch

WOD:
Row wars
3 rounds for reps:
500m row
Vs.
10 American kb swings, 1.5/1 pood
10 burpees

Post loads, row times and reps to comments.

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WOD 10.15.14

Speed:
Partner assisted resistance runs x7, 20m

Skill:
Role climb

WOD:
Amrap in 15 minutes of:
20 pistols
20 deficit push-ups
1 rope climb

Post rounds to comments.

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WOD 10.14.14

Strength:
Pull-up, 3-3-3
3×3 true negatives
Shoulder press, 3-3-3

WOD:
4 rounds for time:
50 DU’s
10 push press, 115/75lbs
10 toes 2 bar

Post loads and times to comments.

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WOD 10.13.14

Strength:
Back squat, 3-3-3-3-3

WOD:
Complete as many rounds as possible in 12 minutes of:
10 burpee box jumps, 20-inches
135/95-lb. squat cleans, 10 reps
*taken from main site

Post loads and rounds completed to comments.

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WOD 10.12.14

Sunday FunDay

WarmUp
2m AP
5m RC “Eights”
*OHS-PVC *5m LatShuffle *AKBS-Light *Hollow Rock

BuyIn
x6 5m Jungle Jangle + x3 Burpee *EMOTM x7 minutes 

WOD
x8 Toes to Bar
x15m Broad Jump
x12 SlamBall Power Clean (50/40)
x15m Broad Jump
*12 Minute AMRAP
**Broad Jump Sub-Walking Lunge

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WOD 10.11.12

Speed:
40y sprint EMOTM for 8 minutes

WOD:
FGB style for reps/calories:
Calorie row
Box jump
Dumbbell snatch, 100/70/50/30lbs
Wallball 30/20/14 lbs
Tire situp

Post total reps/calories to comments.

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