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 9.02.14

Strength:
3 snatches EMOTM for 10 minutes @60% 1 RM

WOD:
“Fran”
21-15-9 reps for time of:
Thrusters, 95/65lbs
Pullups

Post loads and times to comments.

Durability:
100 hollow rocks

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HAPPY LABOR DAY!

Skill Review

WOD:
5 Rounds
2 Person teams
In this workout you move from each of four stations after a minute in teams of 2. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

5m Slam Ball Shuttle, 50 lbs
Sledge Hammer Strikes, 16/10lbs
95lb Stone Clean, (Sub 50lb Medball cleans for scale)
20 yard Prowler Shuttle, 155lbs

*all stations are one athlete working at a time, except for the sledge.
**each 20y prowler push counts as 10 reps

Post total score to comments.

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WOD 8.31.14

WarmUp
2m AP
Then:
x25 of each the following:
AirSquat
PVC – Pass Through
Jumping Jack
Toe Touch
OHS w/PVC
HR- PushUp
BFly SitUp
BuyIn
100m Bear Crawl
WOD #1
x5 HR-PushUp
x10 RKBS (70/53/35)
x20 DU
*10min. AMRAP
WOD #2
Row 2000m or 2500m @ 70-80% (500m pace)
*If 1:30 is your 500m PR – add 20-30% to that time in seconds and attempt to hold that pace for the duration of your row.

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WOD 8.30.14

Strength:
Turkish getup, 2-2-2-2 (2 each arm, progressive load)

WOD:
Open workout 11.5
Complete as many rounds and reps in 20 minutes of:
145/100 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20/14 pound ball

Post loads and rounds to comments.

CrossFit Ruck:

Run test

20 AMRAP
- 20m burpee slamball throw
- 6 over the rig sb thruster
- 20m oh sb walking lunge
- 10 24″ sb stepups

Run test

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FORGED FRIDAY!

Today is Forged Friday at New Species CrossFit. All of the work we perform today has been programmed in honor of Army Sgt. 1st Class Mitchell A. Lane
who died August 29, 2003 while serving during Operation Enduring Freedom. Sgt. 1st Class Mitchell was 34 years of age from Lompoc Calif.; assigned to the 2nd Battalion, 3rd Special Forces Group, Fort Bragg, N.C.; killed after falling during fast-rope infiltration into a cave complex on Aug. 29, 2003, in Afghanistan.

Let us keep this Hero in our hearts and our minds as we train today. Always support our Troops and God Bless America!

WarmUp
2m AP
2m SuperHero
Then:
x25 of each if the following:
-Toe Touch
-PVC Pass Through
-Alt. Stationary Lunge
-PVC OHS
-HR PushUp
-SitUp

BuyIn
*Partner/Tailpipe
x250m Row
Rest – x2 KB in Rack Position (53/35)
*3 total rounds

WOD
x10 Box Jump (30/24/20)
x10 Bent Row *Right
x10 Bent Row *Left
x20 GST *Alt.
*5 RFTx

CashOut
400m run

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WOD 8.28.14

Strength:
Jerk, 5-3-1-1-1

WOD:
Head 2 head:
5 rounds per athlete, teams of 3-5:
7 thrusters, 95/65lbs
5 cone suicide drill

Post loads to comments.

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WOD 8.27.14

Speed:
Complete 10 rounds:
Sprint 40 yards
Rest 30 seconds between efforts

WOD:
AMRAP in 15 minutes
5 strict pullups
7 push-ups
9 American swings, 2/1.5 pood

Post rounds to comments.

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WOD 8.26.14

Strength:
Snatch, 3-2-1-1-1

WOD:
AMRAP in 15 minutes:
3 hang power snatch @80% 1RM (135/95 ceiling)
6 burpees
9 double Unders

Post loads and rounds to comments

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WOD 8.25.14

MAX OUT WEEEEK!

Strength:
Front squat, 5-3-1-1-1

WOD:
5 rounds for time:
200m sprint
15 Medball clean wallballs, 20/14lbs

Post loads and times to comments.

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WOD 8.24.14

WarmUp
2m AP
2m SuperHero
Then:
x20 of each if the following:
-Toe Touch
-PVC Pass Through
-Alt. Stationary Lunge
-PVC OHS
-HR PushUp
-SitUp
BuyIn
x50 Hollow Rock
x50 AirSquats
WOD
x60sec Max Calorie Row
x60sec Max DB Push Press
x60sec Max War & Peace
>Rest 2 minutes
x45sec Max Calorie Row
x45sec Max DB Push Press
x45sec Max War & Peace
>Rest 1 minute
x30sec Max Calorie Row
x30sec Max DB Push Press
x30sec Max War & Peace
**each movement will have it’s own area – approximately 10seconds between movements within rounds will be allowed.

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WOD 8.23.14

Skill review:
Tire flip
And other standards

WOD 1:
In teams of 2, with one athlete working at a time, complete the following with five minutes rest between:
12 minute cap:
Perform 6, 40m prowler pushes, 225/155lbs;
With time remaining perform as many rounds possible of:
30 box jump overs
30 R. KB swings
30 overhead walking lunges, 45/25lbs

WOD 2:
In teams of 2, with one athlete working at a time, complete the following with five minutes rest between:
12 minute cap:
Perform 6, 40 yard sled pulls, 180, 135 lbs +sled
With the time remaking perform as many rounds as possible of:
10 tire flips, athletes’ choice of tire
30 tire sit-ups

Post rounds from each WOD and team name to comments.

FORGED FRIDAY

Today is Forged Friday at New Species CrossFit.  This is always a day for us to be mindful of the sacrifices that our Military and First Responders make in order to preserve our safety and freedom.

This Forged Friday WOD has been programmed in honor of  Army Sgt. 1st Class Matthew I. Leggett who died August 20, 2014 while Serving During Operation Enduring Freedom.  Army Sgt. Leggett was 39 years of age from Ruskin, Florida. He died Aug. 20, in Kabul, Afghanistan, of injuries received when he was engaged by the enemy. He was assigned to Headquarters and Headquarters Battalion, XVIII Airborne Corps, Fort Bragg, North Carolina.

Let us keep Sgt. Leggett in our hearts and on our minds today. Be present, be smart and go hard!

Always support our Troops and God Bless America!

2m AP
2m SuperHero
Then:
x20 of each if the following:
-Toe Touch
-PVC Pass Through
-Alt. Stationary Lunge
-PVC OHS  
-HR PushUp
-SitUp

BuyIn
5 minute Hoover Catch *Small Groups

WOD
x10 PullUp
x10 DL (225/185/135/95)
x10 Clapping PushUp
x10 Jump Squat
*8 RFTx
**30 minute Tx Cap

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WOD 8.21.14

Strength;
Jerk, 3-3-3-3-3

WOD:
Complete 5 rounds:

Each round lasts 2 minutes, during the round complete:

Back squat, 135/95lbs – 4 reps
50/40 lbs Medball cleans – max reps

*Rest 1 minute between rounds

Post total ball slams to comments.

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WOD 8.20.14

Speed:
Partner assisted resistance runs, 7 super athlete, 1 min rest between

Skill review, muscle ups

WOD:
AMRAP in 15 minutes:
2 muscle ups
4 candle sticks
8 box jumps 24/20 inches

Post total rounds to comments.

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WOD 8.19.14

Strength:
3 position snatch, 5×2

WOD:
5 rounds for time:
10 Medball slams 50/40lbs
20 yard bear crawl
10 toes 2 bar
20y bear crawl

Post loads and times to comments.

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WOD 8.18.14

Strength:
Pause front squat, 3-3-3-3-3, (3 second pause)

WOD:
5 rounds for time:
1 arm KB thruster, Right, 9 reps, 1.5/1 pood
1 arm KB thruster, Left, 9 reps, 1.5/1 pood
9 burpees

Post loads and times to comments.

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WOD 8.17.14

Sunday FunDay
WarmUp
2m AP
30/20/30
Plank/SuperHero Complex
(5m RC of: Elbow Plank-Rt. Elbow Plank-Lt. Elbow Plank-SuperHero)
BuyIn
OH-Static Plate Hold (45/25)
DeadHang
*30 seconds each x3 rounds
WOD
*7 RFTx
x8 PullUp
x20 AirSquat
x40m Farmer Carry (x2 KB/DB)
*Athlete’s Choice
CashOut
x50 plate SitUp (45/25)

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WOD 8.16.14

Speed:
400m run x3, 2 min rest between attempts

WOD:
In teams of 2 with one athlete working at a time, complete the folloing for time:
100 burpee box Jumps
10 rope climbs
100 Deadlifts 225/155lbs (scale appropriately)
800m (together)

Post fastest sprint and time to comments.

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FORGED FRIDAY

Forged Friday
Today is Forged Friday at New Species CrossFit. Our programming today has been designated in honor of Sgt. 1st Class Samuel C. Hairston who was killed Tuesday in Ghazni, Afghanistan, when his unit took small-arms fire from the enemy, the Defense Department announced Wednesday.
Hairston, 35, was a paratrooper and platoon sergeant with A-Company, 1st Battalion, 504th Parachute Infantry Regiment, 1st Brigade Combat Team, 82nd Airborne Division of Fort Bragg, North Carolina.
Among his qualifications are the Ranger tab, Combat Infantryman Badge, Pathfinder Badge, Military Master Free Fall Parachutist Badge and the Basic Parachutist Badge.
He is survived by his wife, Staff Sgt. Tawana Hairston and his son Hayden.
Honor this Hero and his family today by giving your all both physically and mentally.
Always support out Troops and God Bless America!
WarmUp
2m AP
x5m RC of “Eights”
BuyIn
x7m TGU
*7 minutes of consistent/quality movement (*load = athlete’s choice)
WOD
*With a 20 minute running clock, complete ODD/EVEN rep scheme – the faster you finish, the longer you rest!
ODD Minute:
x7 WBS (20/14)
x7 5m Jingle Jangle Touches
EVEN Minute:
x7 Slam Ball (50/40)
x7 Candlestick

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WOD 8.14.14

Strength:
Jerk 5-5-5-5-5

WOD:
AMRAP in 15 minutes:
5 hang (squat) cleans 135/95
7 pullups
9 hand release push-ups

Post loads and rounds to comments.

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