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 10.23.14

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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FORGED FRIDAY

Make that 30 DU’s – he was 30 and died on the 30th
Today is Forged Friday at New Species CrossFit. This is our day as Americans and athletes to find a way to tap into doing more than we normally do. As coaches we ask that you approach today with best technique and best effort in mind. Your best is what is required. Do this in honor of 
Army Sgt. 1st Class Andrew T. Weathers who died September 2014 Serving During Operation Enduring Freedom. Army Sgt. 1st Class Weathers was 30 years of age from DeRidder, Louisiana; assigned to 2nd Battalion, 7th Special Forces Group (Airborne), Eglin Air Force Base, Florida; He died Sept. 30 at Landstuhl Regional Medical Center, Germany, from wounds caused by small-arms fire Sept. 28 in Helmand Province, Afghanistan.
Let us keep Army Sgt. 1st Class Weathers in our heart and on our mind today as we perform today’s programming. 
Always support our Troops and God Bless America!

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

BuyIn
Slam Ball Heave x4 EMOTM x7 minutes 

WOD
x30 Double Under 
x5 Right KB Squat Clean (53/35)
x5 Left KB Squat Clean (53/35)
X10 HR PushUp
*7 RFTx 

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http://www.armytimes.com/article/20141002/NEWS/310020062/Green-Beret-SFC-dies-combat-injuries

WOD 10.09.14

Strength:
3 position snatch X 7, start @50% of 1 RM snatch and work up my 5%

WOD:
3 rounds for time:
400m run
21 medball slams 50/40lbs
3/2/1 rope climbs (novice/intermediate/advanced) 15/12ft

Post loads and times to comments.

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WOD 10.08.14

Strength:
Turkish getup, 2-2-2-2 2 (each side, 4 total per set)

WOD:
3 round for time:
20 front rack lunges, 115/75lbs
20 ring dips

Post loads and times to comments.

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WOD 10.07.14

Strength:
Weighted pull-up, 5-5-5
Or pull-up progressions
Shoulder press, 5-5-5
WOD:
Amrap in 15 minutes of:
Kb snatch right, 7 reps
Kb snatch left, 7 reps
Pull-ups, 7reps
14 box jumps

Post loads and rounds to comments.

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WOD 10.06.14

Strength:
Backsquat, 5-5-5-5-5

WOD:
14.5
21-18-15-12-9-6-3 reps for time of:
95/65lb. thrusters
Over the bar Burpees

post loads and time or total reps completed.

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WOD 10.05.14

Sunday FunDay
WarmUp
2m AP
“Eights” *5m RC of:
-AirSquat
-5 meter Lateral Shuffle
-Plank Shoulder Tap
-Hollow Rock
BuyIn
*2 Rounds of:
x200m Run
X11 Burpees
WOD
x2 BW Man Maker *Overhead Clap Finish
(http://youtu.be/gczI5sINn9U)
x10 GST
x15 RKBS (70/53/35)
*13 minute AMRAP

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WOD 10.04.14

Speed:
20y Resistance runs x7, I minute rest between

WOD:
Row wars
3 rounds for reps:
500m row vs wall ball 20/14lbs

Post row times and total wallball to comments.

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