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Workout Of The Day

Recent Posts

04.23.18
Strength:
Front Squat, 5-5-5-5-5
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WOD:
4 thrusters, 135/95lbs
1 rope climb
8 thrusters, 135/95lbs
2 rope climbs
12 thrusters, 135/95lbs
3 rope climbs
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#crossfit #newspecies #newspeciescrossfit #crossfitgames #crossfitgirls #fitness #fitgirls #fitmoms #crossfitmoms #girlswholift #strongwomen #inspirationalwomen #learnthefundamentals #pvcwarmup #barbell #frontrack #powerclean #cleanandjerk #mastersonlinequalifier #wod #unleashtheevolution #royaloakmichigan
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19 hours ago  ·  

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04.22.18
Strength:
Turkish getup, 4-4-4-4
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WOD:
10 rounds for time:
2 wall walkers with push-up
4 grappling shoot throughs
8 American kettlebell swings, 2/1.5 pood
*every 2 minutes run 200m
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#crossfit #newspecies #crossfitgames #newspeciescrossfit #sledge #sledgehammer #bethehammer #zombieapocalypseready #functionalfitness #fitness #unleashtheevolution #beastmode #wod #athlete #hardworkpaysofff #royaloakmichigan
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1 day ago  ·  

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04.21.18
Conditioning:
500m row x3
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WOD:
Amrap in 15 minutes:
10 hang power cleans, 135/95lbs
20 sit-ups
1 rope climb
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#crossfit #newspecies #crossfitgames #newspeciescrossfit #bigmatt #ropeclimbs #gymnastics #gymnasty #sisu #zombieapocalypseready #fitness #newspeciestribe #tribeordie #hardworkpaysoff #unleashtheevolution #royaloakmichigan
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3 days ago  ·  

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04
24
2018

WOD 04.24.18

Strength:

Shoulder press, 5-5-5-5-5

WOD:

Four 3 minute amraps with 1 minutes rest in between:

5 box jumps, 30/24, (take your time, even though it’s quick)

7 power cleans, 135/95lbs

5 burpees

*start fresh each amrap

Post loads and total rounds to beyond the whiteboard.

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04
23
2018

WOD 04.23.18

Strength:

Front squat 5-5-5-5-5

WOD:

4 thrusters, 135/95lbs

1 rope climbs

8 thrusters, 135/95lbs

2 rope climbs

12 thrusters, 135/95lbs

3 rope climbs

Post loads and times to beyond the whiteboard.

****