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 1.25.15

Last DOC was in September
Sunday Fun Day

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

WOD
“DECK OF CARDS”
*Hearts- Plate SitUp (45/25)
*Diamonds- HR-PushUp
*Clubs- SlamBall (50/40)
*Spades- Jump Squat
*Jokers- x25 WBS (30/20/14)

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WOD 1.24.15

Speed:
100y shuttle, (5 cone touches, 20y apart) x5 per athlete

WOD:
5 rounds for time:
Back squat, 10 reps; 155/135/95, 105/95/65
10 box jump overs 24/20 inches
10 one arm KB push press, 1.5/1 pood (5 each arm)

CrossFit Ruck
800m Indian run

2 min plank

20min (w/ ruck)
– 200m run
– 5 push-ups
– 20m bear crawl
– 10 squats
– 20m lunge

Add 5 push-ups and 10 squats per round

2 min 6″ hold

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FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. As Coaches we ask that you bring your very best effort forward in order to Honor; Army Spc. Jose A. Torre, died January 15, 2011 while Serving During Operation New Dawn. Army Specialist Torre was 21 years of age from Garden Grove, Calif.; assigned to Special Troops Battalion, 2nd Advise and Assist Brigade, 1st Infantry Division, Fort Riley, Kan.; died Jan. 15 in Baghdad of wounds sustained when insurgents attacked his unit with a rocket-propelled grenade.
Please keep this Hero in your heart and on your mind today as you give your very best. Do this for the Honor and Courage of this Hero and all for those who keep us safe and free each day.
Always support our Troops and First Responders. God Bless America!
2mAP
PVC shoulder mobility
5m RC *Standard
BuyIn
x3 Fx WarmUp
WOD #1
x8 minute AMRAP of:
x1R/x1L TGU (70/53/35/26)
x5 Strict PullUp *No Bands
WOD #2
x8 minute Max Distance Row

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WOD 1.22.15

Strength:
Clean, (full), 3-3-3-3-3, work within 65-85% range

WOD:
In teams of 2, one athlete working at a time:
5 rounds:
30 burpees
40m resistance run
30 American swings, 1.5/1pood

Partition reps as desired.

Post loads and times to comments.

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WOD 1.21.15

Skill:
Muscle up

Speed:
Emotmfir 10 min:
5 medball slams 50/40
5 box jumps 24/20

WOD:
Amrap in 15 minutes:
3 bar or ring muscle ups/ 6 ring dips
5 power cleans 155/105lbs
10 grappling shoot throughs

Post minutes completed and rounds to comments.

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WOD 1.20.15

Strength:
Close grip bench press, 4×10 @ 65% 1RM

WOD:
Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.”

Post Tabata score for each exercise to comments and total for final score.

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WOD 1.19.15

Strength:
2 thrusters EMOTM for 10 minutes @50%

WOD:
AMRAP in 15:
3 power snatches, 95/65lbs
5 overhead squats 95/65lbs
7 over the bar burpees

Post loads and rounds to comments.

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WOD 1.18.15

Sunday Fun Day
WarmUp
2mAP
30/20/30 w/OH-JumpSquat
WOD #1
2 RFTx
x10 Burpee Box Jump (24/20)
x20 RKBS (53/35)
WOD #2
x2 RFTx
18-12-6 of:
Empty Bar Thrusters
Target Touches (Max reach +12″)
CashOut
x40 Butterfly SitUp

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WOD 1.17.14

Speed:
4 cone suicide drill, 10 per athlete

Skill:
Rope climb

WOD:
In teams of 2, 1 athlete working at a time:

5 min amrap:
push jerks, m:185/155/135lbs; w: 135/105/95lbs
5 minute amrap:
toes 2 bar
5 minute amrap:
rope climb

Post total reps to comments. Each Rope climb counts as 5 reps.

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FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. As Coaches we ask that you go extra hard today in order to Honor: Army Spc. Robert Donevski who died January 16, 2010 Serving During Operation Enduring Freedom. Army Specialist Donevski was 19 years of age from Sun City, Ariz.; assigned to the 2nd Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colo.; died Jan. 16 in Abad, Afghanistan, of wounds suffered when insurgents attacked his unit using small-arms fire.
Please keep Army Specialist Donevski in your heart and on your mind today as you move your very best in order to honor this Hero and his sacrifice.
Always support our Troops and First Responders. God Bless America!
WarmUp
2m AP
PVC Shoulder Mobility
5m RC (JJ/AS/MC/HR)
BuyIn
x5 Tabata Intervals of: 5m Jingle Jangle
WOD
*EMOTM x10
x8 WBS (30/20/14)
x2 Burpees
**1min. rest THEN
*EMOTM x10
x100m Sprint Row

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WOD 1.15.15

Strength:
P2 hang clean, 3-3-3-3-3

WOD:
10^1 ladder of:
Hang clean, 135/95lbs
Pull-ups

Post loads and times to comments.

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WOD 1.14.15

Skill:
Handstand work
-kick ups
-push-ups
– walks

WOD:
AMRAP in 15 minutes:
5 Handstand push-ups
10 Box jumps
15 Russian KB swings, 2/1.5 pood

Post sounds to comments.

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WOD 1.13.15

Strength:
Close grip bench press, 5-3-1-1-1

WOD:
Amrap in 15 minutes of:
5 ring dips
7 deadlifts, 155/105lbs
9 sit-ups

Post loads and rounds to comments.

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WOD 1.12.15

Strength:
Thruster, 5-3-1-1-1

WOD:
5 rounds for time:
10 hang snatch, 95/65lbs
12 back rack lunges, 95/65lbs

Post loads and times to comments.

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WOD 1.11.15

Sunday Fun Day
WarmUp
2mAP
30/20/30 w/OH-JumpSquat
x50 Light AKBS or RKBS
BuyIn
4 Rounds of:
x5 Toe Touch
x5 HR PushUp
x5 BFly SitUp
WOD
5 RFTx of:
x9 PullUp *No Bands
x12 Box On/Over (24/20)
x15 KB-SDHP (70/53/35)

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WOD 1.10.15

Speed:
20m Resistance runs x7, 1 min rest

WOD:
Burpee wars:
Burpees vs. backsquats
3 rounds, accumulate as many back squats as possible while partner completes 35 burpees.
Back squats loads:
Men: 225/185/155
Women: 155/125/95

Post total reps to comments.

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FORGED FRIDAY

Today is Forged Friday at New Species CrossFit.
As coaches we ask that you focus all of your effort and attention in in order to honor: Marine Lance Cpl. Mark D. Juarez who died January 9, 2010 Serving During Operation Enduring Freedom. Lance Corporal Juarez was 23 years of age from San Antonio, Texas. Assigned to 1st Battalion, 3rd Marines, 3rd Marine Division, III Marine Expeditionary Force, Kaneohe Bay, Hawaii; died Jan. 9 when a roadside bomb blast hit his vehicle during combat operations in Helmand province, Afghanistan.
Please keep this Hero in your heart and on your mind today as you do your very best to honor his sacrifice.
Always support our Troops and First Responders. God Bless America!

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

BuyIn
x20m Bear Crawl x4 object shuttle (HEAVY)

WOD
EMOTM x20
Minute 0-5
x5 SlamBall Clean/Heave (50/40)
Minute 6-10
x5 KB Thruster R (53/35)
x5 KB Thruster L
Minute 11-15
x10 HRPU
Minute 15-20
x:30s Max Calorie Row
**Post Total Calories to Whiteboard

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WOD 1.08.15

Strength:
Hang clean, 3-3-3-3-3

WOD :
5 rounds for time:
14 kb snatches 1.5/1 pood
3/2/1 rope climbs

Post loads and times to comments.

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WOD 1.07.15

Skill review

For reps, with a 25 minute cap:
60 wallball, 20/14lbs
50 toes 2 bar
40 medball slams 50/40lbs
30 overhead squats, 65/45lbs
20 candlesticks
10 muscle ups, (or 20 pull-ups)

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WOD 1.06.15

Strength:
Close grip bench, 3-3-3-3-3

WOD:
AMRAP in 15 minutes:
5 power cleans, 80% of 1 RM
7 target touch burpees 6″
9 grappling shoot throughs

Post loads and rounds to comments.

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