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

FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. Today’s WOD is in honor of Army Spc. Nicholas J. Zangara who
died July 24, 2004 Serving During Operation Iraqi Freedom. Army Specialist Zangara was
21 years of age from Philadelphia; assigned to the 1st Battalion, 7th Field Artillery Regiment, 1st Infantry Division, Schweinfurt, Germany; killed July 24 when an improvised explosive device detonated near his convoy vehicle in Tikrit, Iraq.
Let’s work extra hard today as we honor this hero – Always support our Troops and God Bless America!
WarmUp
2m AP
PVC Shoulder Mobility
THEN
*4 Rounds FTx
x20 DU
x5 Candlestick
BuyIn
x100 Hoover Catch
*Partner
WOD
x8 Box On/Over (24/20)
x8 HR-ManMaker *BW
*8 RFTx
CashOut
x40 OH-JumpSquat w/PVC

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WOD 7.24.14

Strength:
Backsquat, 3-3-3-3-3

WOD:
AMRAP in 15 minutes:
100m sprint
14 Russian KB swings
7 chest to bar pullups

Post loads and rounds to comments.

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WOD 7.23.14

Strength:
Turkish getup, 2 EMOTM for 10 minutes, athletes choice on weight

Skill:
Rope climb

WOD:
3 rounds for time:
25 Medball slams
15 ring push-ups
3 rope climb 15/12ft

Post loads and times to comments.

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WOD 7.22.14

Strength:
Snatch balance, 2-2-2-2-2

WOD:
4 rounds for time:
10 thrusters, 95/65lbs
15 burpee box jumps

Post loads and rounds to comments.

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WOD 7.21.14

Strength:
Snatch grip deadlift, 3-3-3-3-3

WOD:
3 rounds for time:
400m run
21 power cleans 135/95lbs
12 ring dips

Post loads and times to comments.

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WOD 7.20.14

WarmUp
2m AP
PVC Shoulder Mobility
“5min RC of: JJ/MC/AS/HR
BuyIn
x3 Fx WarmUp
(*x20m Bear Crawl *x20m Para Plyo Jump or Walking Lunge *x20m Lateral Shuffle)
WOD
x10 Alt. Stationary Lunge
x15 Burpees
x10 Alt. Stationary Lunge
x15 War & Peace (50/40)
*5 RFTx
CashOut
x40 OH-JumpSquat w/PVC

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WOD 7.19.14

Speed/Endurance:
1 mile run for time

WOD:
In teams of 2, complete the following, split work as needed:
2000m row
100 box jumps, 24/20 inches
200 Russian swings, 2/1.5 pood
100 back squats, 135/96lbs (from floor)
10, 5 cone suicide drills (5 yards between cones)
100 pullups

Post mile time, team name and time to comments.

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FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. All of our thoughts and actions over the course of the next 60 minutes should be in honor of Army Sgt. Justin B. Allen who died July 18, 2010 Serving During Operation Enduring Freedom. Sergeant Allen was 23 years young from Coal Grove, Ohio; assigned to 1st Battalion, 75th Ranger Regiment, Hunter Army Airfield, Ga.; died July 18 in Zhari, Afghanistan, of wounds suffered when he was shot by insurgents while conducting combat operations.

Please work extra hard today on this 4th anniversary of Sergeant Allen’s death.

Always support our troops and God Bless America !

Warmup:
2m AP
PVC Shoulder Mobility
“Eights” *Athlete chooses pace **Focus on clean movements
(5min RC of x8 reps: HR/LS/AS)
*Push/Pull: :30on :30off x3 alternating rounds of:
-DeadHang
-OH- Static Hold (45/25)

BuyIn:
x50 Air Squat Target Touch

WOD
x7 SlamBall SC-T
x7 Candlestick
x7 HR-PushUp
*10 RFTx

CashOut
x100m Bear Crawl

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WOD 7.17.14

Strength:
Low bar back squat, 5-5-5-5-5

WOD:
Fight Gone Bad style, 3 rounds:
Burpee
Tire flip
Butterfly situp
Rope climb, (10 reps per climb)
Box jump, 20 inches

Post loads and total reps to comments.

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WOD 7.16.24

Speed:
Sled drag 40 yards, AMRAP on 12 min, 180/135lbs

WOD:
Complete as many round possible in 20min:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Post loads and rounds/reps to comments.

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WOD 7.15.14

Strength:
Snatch balance, 3-3-3-3-3

WOD:
3 rounds for time:
400m run
21 KB swings
12 shoulder press (strict) 95/65lbs

Post loads and times to comments.

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WOD 7.14.14

Strength:
Snatch grip deadlift:
5-5-5-5-5

WOD:
5 rounds for time:
10 hang squats cleans, 135/95lbs
20 hand release push ups

Post loads and times to comments.

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WOD 7.13.14

Warmup:
2m AP
PVC Shoulder Mobility
“Eights” *Athlete chooses pace **Focus on clean movements
(5min RC of x8 reps: HR/LS/AS)
*Push/Pull: :30on :30off x3 alternating rounds of:
DeadHang
OH- Static Hold (45/25)

BuyIn
x39 WallBall Shot (30/20/14)
*Shoot for Unbroken or most limited rest as possible.

WOD
With Partner:
A1- Row 300m
A2- Static Plate Hold (45/25)
Then A1-A2 switch
*5 TOTAL ROUNDS
**Plate must be held above waist until partner has completed 300m row
***The faster you row the easier it is on your partner

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WOD 7.12.14

Speed:
Partnered resistance runs, 20m x7

WOD:
3 rounds for time:
400m run
21 bottom 2 bottom box jumps (squat before jumping and when landing on box)
12 bent over kettlebell rows (each arm) 2/1.5 pood

Post time to comments.

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FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. The work we are about to perform is in honor of Marine Staff Sgt. Christopher J. Antonik who died July 11, 2010 Serving During Operation Enduring Freedom. He was 29 years of age from Crystal Lake, Ill.; assigned to 1st Marine Special Operations Battalion, U.S. Marine Corps Forces Special Operations Command, Camp Pendleton, Calif.; died July 11 while supporting combat operations in Helmand province, Afghanistan.
Marine Staff Sergeant Antonik’s Unit Motto: “ALL IT TAKES IS ALL YOU GOT” Please keep these words in your hearts and on your mind today as you WOD.

God Bless America and always support our Troops!

WarmUp
2m AP
PVC Shoulder Mobility
5m RC (JJ/AS/MC/HR)

BuyIn
x4 5m Tabata Jingle Jangle
REST Exactly 2 minutes THEN:
x4 5m Tabata Jingle Jangle + 1 Burpee during :10sec rest
*All Out Effort (AOE)

WOD
x5 KB Thruster -Rt. Arm (53/35)
x5 KB Thruster -Lt. Arm (53/35)
x5 Box Jump (24/20)
*12 minute AMRAP

CashOut
x800m Carry
*Carry WOD KB or a heavy object in support of our Troops

—————
Members -Please take the time to read the AP Release regarding Staff Sgt. Antonik.

*The Associated Press
Christopher Antonik decided early that, like his adoptive father, John, he’d be in the military. He collected a container full of G.I. Joe figures — his reward for good soccer games — and informed his dad when he was 10 or so that he planned to become a Marine. He followed through on the goal a decade later.

“Our team motto is ‘All it takes is all you got,’ and that’s how Chris lived his life,” said Staff Sgt. Robert Hilton, who served with Antonik.

“If I had a dollar every time Chris asked me, ‘Do you need some help?’ I’d be a millionaire now,” he said.

Antonik, 29, of Crystal Lake, Ill., died July 11 after an attack in Helmand province.

He graduated from Prairie Ridge High School in 2000, joined the Marines the next year and became a reconnaissance man. He was assigned to Camp Pendleton and previously deployed to Iraq.

He liked Halloween and Christmas, a good Coors Light and watching the Chicago Blackhawks hockey team, but his real love was his childhood sweetheart, Erin, whom he married in December.

He was also survived by his mother, Cindy; sister, Jennifer; and his dog, Chase.
ALL IT TAKES IS ALL YOU GOT!

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WOD 7.10.14

Strength, (Deloading):
Deadlift, 3 reps EMOTM for 12 minutes @60% 1 RM

WOD:
For time:
21 Medball cleans, 20/14 lbs
21 pullups
400m run
15 Medball cleans, 20/14 lbs
15 pullups
400m run
9 Medball cleans 20/14lbs
9 pullups
400m run

Post loads and times to comments.

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WOD 7.09.14

Speed:
Prowler push, 20y @ 225/155 x7 (rest as needed to keep up sprint pace)

WOD:;
AMRAP in 15 minutes:
5 handstand push-ups
10 pistols
20 double Unders

Post rounds to comments.

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WOD 7.08.14

Strength (Deloading):
2 Clean (full) and jerk EMOTM for 10 minutes @50-60% 1rm

WOD:
AMRAP in 12 minutes:

7 push press, 115/75lbs
21 Russian swings 2/1.5 pood
7 burpees

Post loads and rounds to comments.

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WOD 7.07.14

Strength (deload):
5 front squats EMOTM for 10 minutes @ 50-60% 1RM

WOD:
Tabata:
8 rnds at each before rotating:
Toes 2 bar
Grappling shoot through
Ring push-up
Tire situp

Post loads and totals of lowest/highest numbers to comments.

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WOD 7.06.14

WarmUp
2m AP
PVC Shoulder Mobility
5m RC (JJ/AS/MC/HR)
BuyIn
x4 5m Tabata Jingle Jangle
REST Exactly 2 minutes THEN:
x4 5m Tabata Jingle Jangle + 1 Burpee during :10sec rest
*All Out Effort (AOE)
WOD #1
x10 minutes of Alternating TGU *Load is Athletes Choice/Constant Quality Movement over time
REST Exactly 4 minutes THEN:
WOD #2
x10 Empty Bar Thruster *No slamming empty bars/Must set down
x9 Box ON/OVER *2 feet must be on box at some point **full extension on top not required
x8 Candlestick
*12 minute AMRAP

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