Strength:
Shoulder Press, 5-5-5-5-5
WOD:
AMRAP in 15 Minutes of:
5 Squat Cleans, 135/95
7 Box Jumps, 24/20inches
9 Sit-ups, (chest to thigh)
Post loads and towns to comments.
Strength:
Shoulder Press, 5-5-5-5-5
WOD:
AMRAP in 15 Minutes of:
5 Squat Cleans, 135/95
7 Box Jumps, 24/20inches
9 Sit-ups, (chest to thigh)
Post loads and towns to comments.
My Tribe. I do my best to program very balanced, and to keep you guessing at all times as to what tomorrow’s WOD might be. Today’s WOD has some get distinct similarities to yesterday’s; but today’s is done with a great purpose, to honor our friend and brother, Garret Whitley’s mother, Lucy who passed to her next journey on May 20th. From now on, every May 20th will be dedicated to Lucy. Honor her memory and give your all.
Skill:
Handstand practice:
Advanced/Intermediate: Handstand Walks
Novice: Handstand Holds
WOD:
” Lucy”
WOD:
5RFT
5 pull-ups
10 burpees
400m run
Post longest walk and time to comments.
Strength:
Hang Squat Snatch, 3-3-3-3-3
WOD:
3 rounds for time of:
30 Burpees
21 Russian Swings, 2/1.5 pood
12 Pull-ups
Post load and time to comments.
Strength:
Front Squat, 5-5-5-5-5
WOD:
Head to Head:
In teams of no more than 4:
7 Rounds per athlete:
10 Gymnastic shoot throughs, (on parallettes or kettle bells)
4 cone suicide drill x2
POST loads to comments.
WarmUp:
2 minute Achilles Plank
1 minute each of:
·Bushman Pose
·Stationary Lunge
·Mt.Climber
·Hollow Rock
PVC Shoulders + Overhead Squat/Coaching Cues
BuyIn Only: 5 tabata interval Jingle Jangles
Group A -8 minute AMRAP
-Box Jump On/Over x12
-12 Calorie Row
**Rest Exactly 4 minutes
Group B -AMRAP
-Candlestick x8
-Ball Slam (50/40) x8
Speed/Endurance:
1 mile run, time trial
WOD:
4 rounds for time of:
25 Russian Kettlebell Swings, (AHAP with technique as focus)
15 Ring Dips
10 Supine Pull-ups, (Ring Rows)
Post times to comments.
“Forged Friday”
WarmUp:
2 minute Achilles Plank
1 minute each of:
·Bushman Pose
·Stationary Lunge
·Mt.Climber
·Hollow Rock
PVC Shoulders + Overhead Squat/Coaching Cues
BuyIn/CashOut
·Group A-120m KB Farmer Carry (2poodx2/1.5poodx2)
·Group B-1k meter Row
W.O.D. *7RFTx
·Overhead Squat x10 (95#/65#) *Clean from ground to OH
·Grappling Shoot Thru x14
·200m Run
Today and every day at New Species CrossFit we are Patriots.
As Americans, let us do our best to support our troops and the first responders that sacrifice their lives to keep this country free and it’s people out of harm’s way.
*patriot -noun
-a person who loves his or her country and supports its interests and policies.
Source: *http://www.merriam-webster.com/thesaurus/patriot
Strength:
Power Clean, 3 reps EMOTM for 12 minutes at 65% of 1 RM
WOD:
Death by Burpees*
Complete 1 burpee on the 1st minute, 2 on the second minute, : on the 3rd, etc. until the burpees can no longer be completed in 1 minute
*after missing, take 1 minute rest and start over until the last athlete misses
Post highest number completed to comments.
Buy in/Cash out:
50 Hollow Rocks, (try for unbroken)
Skill:
Rope Climb
WOD:
EVADE.ATTACK.EVADE
Zombie Response Team
3 rounds for time:
400m run with sledge
20 sledge hammer strikes
40 yard bear crawl
3 rope climbs
Post time to comments.
Strength:
Thruster, 2 reps EMOTM for 12 minutes, 50% 1RM
WOD:
Tabata Something Else
8 rounds each, 20 seconds of work, 10 seconds of rest. For Reps:
Pull Ups
Push Ups
Sit Ups
Squats
Post reps to comments.
Strength:
Deadlift, 3 reps EMOTM for 12 minutes at 60% 1RM
WOD:
21-15-9 reps for time of;
Back Squats, 135/95lba
Burpees
Post load and times to comments.
Sunday PT
Warm Up:
Achilles Plank 2 minutes
5min RC WarmUp-
*Jumping Jacks
*Air squats
*Mt. Climbers
*Hollow Rocks
BuyIn/CashOut:
4 Rounds
*20m Forward Bear Crawl
*20m Reverse Bear Crawl
W.O.D.
“Your Mom”
*War & Peace x30 (50/40)
*HR Push Up x30
*Box StepUp/Down x30 (24/20)
*PullUp x30
*KB Rack Squat x30 (1.5/1pood)
*Grappling Shoot Thru x30
*Candlestick x30
Happy Mother’s Day
Speed:
800m Run, 2 minutes rest x3
WOD:
AMRAP in 15 minutes of:
10 KB swings
10 Sit-ups
10 pistols
Post times and rounds to comments.
“Forged Friday”
·2 minute Achilles Plank
·1 minute Mt. Climbers
·1 minute Jumping Jacks
·1 minute Hollow Rock
BuyIn/CashOut: 7>1 Ladder
·AirSquat
·HR PushUp
·Butterfly SitUp
W.O.D.
*Athletes will be assigned to one of two groups
W.O.D. #1 *9 Minute AMRAP
·Wall Ball Shot x5
·Burpee x2
·200m Sprint x1 @ 4:30
*REST EXACTLY 3 minutes
W.O.D. #2 *9 Minute AMRAP
·Toes to Bar or Toes to Rings x5
·Burpee x2
·200m Sprint x1 @ 4:30
Brian Woehlke, 29, of the Wayne-Westland Fire Department was killed Tuesday, May 8th, after a roof collapsed on him during a fire at a strip mall. He was the first firefighter killed in the line of duty in the Westland department’s 47-year history. Family members, firefighters and neighbors are mourning the death of the married father described as a man who never shied away from helping someone in need.
Today New Species Athletes W.O.D. in order to honor Brian. We also W.O.D. in hope that our First Responders remain safe while conducting their daily duties to help preserve our very safety.
Strength:
Power Clean, 1-1-1-1-1
WOD:
4 rounds for time of:
10 Front Squats, 135/95lbs
30 Walking Lunges
Post loads and times to comments.
Have an awesome weekend! Share on Facebook
