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 4.24.14

Strength:
Bench Press, 5-5-5-5-5

WOD:
Fight Gone Bad style:
3 rounds for reps/calories
Calorie row
Push press, 95/65lbs
Tire sit-up
Double Unders
Dumbbell snatches, 50/30 lbs

Post loads and reps/cals to comments.

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WOD 4.23.14

Strength:
Turkish get up, 3-3-3-3, each side AHAP

Skill:
Muscle up transitions
Dip drops

WOD:
Advanced:
4 rounds for time:
400m run
5 muscle ups

Novice/intermediate:
4 rounds for time:
400m run
15 pullups

Post loads and times to comments.

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WOD 4.22.14

Strength:
Power clean, 3-3-3-3-3

WOD:
AMRAP in 15 minutes:
10 Medball slams 50/40lbs
10, 25/20in Medball step ups, 50/40lbs
10 sit-ups

Post loads and rounds to comments.

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WOD 4.21.14

Strength:
Overhead squat, 5-5-5-5-5

WOD:
5 rounds for time:
30 KB swings, 1.5/1 pood
20 box jumps 24/20 inches
10 hspu’s

Post loads and times to comments.

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Happy Easter

No classes today!

HAPPY EASTER
Bodyweight WOD

Warm Up
2m AP
30/20/30
Icky Shuffle *7 minutes cycling through the following:
-x5 Candlestick
-10 space ladder Icky Shuffle (YouTube it)
-x10 Grappling Sit Thru (each 1 counts)

WOD-Option A
x4 Tabata Intervals of each of the following – 1 minute rest btwn. movements:
-Jump Squat
-PullUp
-Candlestick
-HSPU

WOD-Option B
Using Option A movements athlete must accumulate x50 repetitions of each movement – partitioning is allowed as long as x50 reps of each movement are completed.
*Partition Example could be x5 reps of each movement for x10 RFTx

CashOut
x4 200m Sprint Repeats
Rest 1 minute btwn. attempts.

WOD 4.19.14

Speed:
Prowler pushes, 185/135, 20m out and back (40m total); 4 per athlete, use wood lanes or streets

WOD:
AMRAP in 15 minutes
5 power clean and jerk, 135/95lbs
10 burpees
200m run

Post rounds to comments.

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FORGED FRIDAY

God Bless our troops and first responders! Remember those who put there lives on the line for us everyday as you WOD!

Warm-up:
5 min Running clock:
Jumping jacks
Burpees
Mountain climbers
Air squats

Buy in/cash out:
800m run, wear vest if you have one

WOD:
Complete 4 rounds for time:

2/1.5 pood KB Swings – 10 reps
Squats with KB in rack position RT – 10 reps
25 yard One Arm Farmer Walk w/ KB in rack position RT
2 pood KB Swings – 10 reps
Squats with KB in rack position LT – 10 reps
25 yard One Arm Farmer Walk with KB in rack position LT

*20 minute cap

Post times to comments.

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WOD 4.17.14

Strength:
3 push press EMOTM for 12 minutes @60% of 1 rep max

WOD:
In teams of two with one athlete working at a time complete the following for time, and then start over and complete as many extra reps as possible):
25 pullups
100 WallBall
100 grappling shoot throughs
200 double Unders
25 pullups

Post loads and times and extra reps to comments.

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WOD 4.16.14

Speed:
Resistance runs x7, I minute rest between

WOD:
Head to head:
5 rounds per athlete:
5 Medball slams 50/40lbs
5 burpees
1 suicide cone drill

Post names to whiteboard. Earn it.

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WOD 4.15.14

Strength:
Hang snatch, 2 reps EMOTM for 12 minutes, select weight that allows you to complete your best form with every rep, 50-60%

WOD:
5 rounds for time:
10 power cleans, 155/115lbs
10 box jumps
10 ring dips

Post loads and times to comments.

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WOD 4.14.14

Strength (Deloading): 3 front squats EMOTM for 12 minutes @60% of 1 RM

WOD:
AMRAP in 15 minutes:
10 Medball cleans 20/14lbs
5 toes 2 bar
10 HR push-ups

Post loads and rounds to comments.

Make sure your worst enemy doesn’t live between your own two ears.
-Lairs Hamilton

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WOD 4.13.14

Warm Up
2m AP
30/20/30
x20 Hollow Rocks
x20 PushUps
x20 WBS (20/14)
*Practice efficiency and body control in all warm-up movements.
BuyIn
x5 5m jingle jangles (Tabata)
WOD
x20m Walking Lunge
x20 Target Touch (12″ above reach)
x20m Slam Ball Carry (50/40))
*x3 slam ball EMOTM
*13min. AMRAP
CashOut
400m Run

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WOD 4.12.14

Speed:
400m sprint, x3; each for time. 2 minute rest between sprints

WOD:
4 rounds for time:
7 handstand push-ups
21 Russian swings 2/1.5 pood
30 butterfly sit-ups

Post times and time to comments.

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FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. As many or all of you know, this day is reserved for the patriotic honor of our U.S. Military and First Responders.
New Species athlete Beau McCarthy has done the honor of inviting his very good friend U.S. Army Veteran and Royal Oak resident-Matt Berta to New Species this evening for the 6:30pm class.
On April 11, 2006, while serving in Iraq, Matt lost 4 brothers when one of the Bradley Fighting Vehicles in their convoy hit a roadside bomb in Taji, Iraq.
Four soldiers lost their lives on that day.
Today we honor;
*Army Cpl. Joseph A. Blanco, 25 years of age, of Bloomington, Calif
*Army Pfc. James F. Costello III, 27 years of age, of St. Louis, MO
*Army Pfc. George R. Roehl Jr., 21 years of age, of Manchester, NH
*Army Pfc. Devon J. Gibbons
was 19 years of age, of Port Orchard, Wash.; died June 23 in the Brooke Army Medical Center, San Antonio, of injuries sustained from that tragic April day in Taji, Iraq.
These men were assigned to the 7th Squadron, 10th Cavalry Regiment, 1st Brigade Combat Team, 4th Infantry Division, Ft. Hood, Texas. They died with Honor serving during Operation Iraqi Freedom.
Today’s WOD is for the four heroes that lost their lives that day. This WOD is also a way of saying thank you to Matt Berta for the sacrifices he has put forth and endured in order to protect this great country of ours. [Matt will be saying a few words in honor of his fallen brothers at the 6:30pm class]
-God Bless America
Warm Up
4m RC (JJ/AS/MtC/HR)
x25 PushUp
x25 BFly sit-ups
x25 War & Peace
BuyIn
x50 Burpees *FTx
WOD
*11 min. AMRAP
x4 KB Rack Squat Right (70/53/35)
x4 KB Rack Squat Left (70/53/35)
x11 Box Jump ON/OVER (24/20)
CashOut
411m Run + 411m Row

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WOD 4.10.14

Strength:
Shoulder press, 1-1-1
Push press, 1-1-1

WOD:
5 rounds for time:
20 WallBall, 20/14 lbs
10 pullups

Post loads and rounds to comments.

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WOD 4.09.14

Strength:
Turkish get-up: 2 reps EMOTM for 12 minutes, 1.5/1pood

WOD:
AMRAP in 12 minutes:
3 power cleans, 135/95lbs
6 front squats, 135/95lbs
9 rings push-ups

Post rounds to comments.

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WOD 4.08.14

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

WOD:
3 rounds of Max reps in alternating minutes, with 1 minute of rest between rounds of:
Alternating Dumbell snatches, 70, 50 or 30lbs
Tire sit-ups
Box jumps
Calorie row
Burpees

Post loads and total reps to calories.

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WOD 4.07.14

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

WOD:
“The Hate”
3 rounds for time:
30 grappling shoot throughs
21 KB flip squats, 1.5/1 pood
12 toes 2 bar

Post loads and times to comments.

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WOD 4.06.14

WarmUp
2m AP
x20 Toe Touch (Tight/Slow)
x20m Samson Stretch
x20 AirSquat w/MiniBand
x20 WBS w/MiniBand (20/14)
x50 Hollow Rock
BuyIn
5 Object Shuttle w/x1 Burpee on each object (Tire-35#KB-40# Slamball-53#KB-70#DB)
WOD *12 min. AMRAP
x8 PullUp
x8 War & Peace
x8 Burpee
CashOut
x800m Run

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WOD 4,05,14

Speed:
20m resistance runs, 7 per athlete

WOD:
AMRAP in 15 minutes:
5 hang cleans, (full squat), 135/95lbs
7 back squats, 135/95lb
15 lateral hops

Post rounds to comments.

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