New Species Crossfit http://www.unleashtheevolution.com Wed, 22 May 2013 03:21:08 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 Copyright © New Species Crossfit 2010 crossfitns@gmail.com (New Species Crossfit) crossfitns@gmail.com (New Species Crossfit) http://www.crossfittest.com/wp-content/plugins/podpress/images/powered_by_podpress.jpg New Species Crossfit http://www.unleashtheevolution.com 144 144 New Species Crossfit New Species Crossfit crossfitns@gmail.com no no WOD 5.22.13 http://www.unleashtheevolution.com/wod-5-22-13/ http://www.unleashtheevolution.com/wod-5-22-13/#comments Wed, 22 May 2013 03:21:08 +0000 admin http://www.unleashtheevolution.com/?p=3316 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.

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]]> http://www.unleashtheevolution.com/wod-5-22-13/feed/ 0 WOD 5.21.13 http://www.unleashtheevolution.com/wod-5-21-13/ http://www.unleashtheevolution.com/wod-5-21-13/#comments Tue, 21 May 2013 03:01:47 +0000 admin http://www.unleashtheevolution.com/?p=3314 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.

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]]> http://www.unleashtheevolution.com/wod-5-21-13/feed/ 0 WOD 5.20.13 http://www.unleashtheevolution.com/wod-5-20-13/ http://www.unleashtheevolution.com/wod-5-20-13/#comments Mon, 20 May 2013 02:35:45 +0000 admin http://www.unleashtheevolution.com/?p=3312 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.

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]]> http://www.unleashtheevolution.com/wod-5-20-13/feed/ 0 WOD 5.19.13 http://www.unleashtheevolution.com/wod-5-19-13/ http://www.unleashtheevolution.com/wod-5-19-13/#comments Sun, 19 May 2013 12:09:11 +0000 admin http://www.unleashtheevolution.com/?p=3310 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

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]]> http://www.unleashtheevolution.com/wod-5-19-13/feed/ 0 WOD 5.18.13 http://www.unleashtheevolution.com/wod-5-18-13/ http://www.unleashtheevolution.com/wod-5-18-13/#comments Sat, 18 May 2013 02:32:07 +0000 admin http://www.unleashtheevolution.com/?p=3308 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.

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]]> http://www.unleashtheevolution.com/wod-5-18-13/feed/ 0 FORGED FRIDAY http://www.unleashtheevolution.com/forged-friday-27/ http://www.unleashtheevolution.com/forged-friday-27/#comments Fri, 17 May 2013 07:25:51 +0000 admin http://www.unleashtheevolution.com/?p=3306 “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

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]]> http://www.unleashtheevolution.com/forged-friday-27/feed/ 0 WOD 5.16.13 http://www.unleashtheevolution.com/wod-5-16-13/ http://www.unleashtheevolution.com/wod-5-16-13/#comments Thu, 16 May 2013 05:02:43 +0000 admin http://www.unleashtheevolution.com/?p=3304 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.

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]]> http://www.unleashtheevolution.com/wod-5-16-13/feed/ 0 WOD 5.15.13 http://www.unleashtheevolution.com/wod-5-15-13/ http://www.unleashtheevolution.com/wod-5-15-13/#comments Wed, 15 May 2013 02:18:50 +0000 admin http://www.unleashtheevolution.com/?p=3302 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.

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]]> http://www.unleashtheevolution.com/wod-5-15-13/feed/ 0 WOD 5.14.13 http://www.unleashtheevolution.com/wod-5-14-13/ http://www.unleashtheevolution.com/wod-5-14-13/#comments Tue, 14 May 2013 04:05:46 +0000 admin http://www.unleashtheevolution.com/?p=3300 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.

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]]> http://www.unleashtheevolution.com/wod-5-14-13/feed/ 0 WOD 5.13.13 http://www.unleashtheevolution.com/wod-4-12-13/ http://www.unleashtheevolution.com/wod-4-12-13/#comments Mon, 13 May 2013 06:15:43 +0000 admin http://www.unleashtheevolution.com/?p=3298 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.

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