New Species CrossFit - New Species CrossFit

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11.18.19
Strength:
Back squats, 8-8-8-8-8

WOD:
21-15-9 reps for time:
Dumbbell thrusters. 50’/35’s
Pull-up

#crossfit #newspecies #newspeciescrossfit #unleashtheevolution #tribeordie #photocred @roketaindustries

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11.17.19
Strength:
Super set:
Dumbbell bench press, 8-8-8-8
Ring Row (feet elevated), 10-10-10-10

WOD:
Amrap in 15 minutes:
3 wall walkers (L3 handstand walk 10 ft)
6 box jumps, 36/30 inches
9 abmat sit-ups

#crossfit #newspecies #newspeciescrossfit #unleashtheevolution #tribeordie #photocred @roketaindustries

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11.16.19
Strongman/Conditioning:
Head to head style, 4 rounds, each for time:
4 over the shoulder sandbag or D-ball cleans, AHAP
12/8 calorie assault bike

WOD:
5 rounds for time:
10 Deadlifts, 185/125lbs
30 Jumping air squats

#crossfit #newspecies #newspeciescrossfit #unleashtheevolution #tribeordie

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Forged Friday🇺🇸
Skill:
Muscle up

WOD:
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 American Kettlebell swings, 1.5/2 pood

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

#crossfit #newspecies #newspeciescrossfit #unleashtheevolution #forgedfriday

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11.14.19
Strength:
Snatch, 2-2-2-2-2-2-2

WOD:
4 rounds for time:
30/20 Machine cals
30 Single arm DB overhead squats, 50/35lbs

#crossfit #newspecies #newspeciescrossfit #unleashtheevolution #tribeordie #photocredit @roketaindustries

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11.13.19
Speed:
In teams of 3-5, amrap in 12 minutes:
25y sled push, 195/130lbs

WOD:
5 rounds for time:
20 Medball slams, 50/40lbs
2 Rope climbs

#crossfit #newspecies #newspeciescrossfit #unleashtheevolution #tribeordie #photocredit @roketaindustries

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11.12.19
Strength:
Push press, 5-5-5-5-5

WOD:
4 rounds for time:
8 Power snatches, 115/75lbs
16 Box jump overs, 24/20 inches
24 Push-ups

#crossfit #newspecies #newspeciescrossfit #unleashtheevolution #tribeordie #photocred @roketaindustries

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Happy Veteran’s Day!
Thank you to all veterans and your families for your service. Today and everyday we salute you for the sacrifice you gave to our nation🇺🇸
#homeofthefree #becauseofthebrave #thankyouforyourservice #veteransday

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11
18
2019

WOD 11.18.19

Strength:

Back squats, 8-8-8-8-8

WOD:

21-15-9 reps for time:

Dumbbell thrusters. 50’/35’s

Pull-up

Post loads and times to beyond the whiteboard.

****

11
17
2019

WOD 11.17.19

Strength:

Super set:

Dumbbell bench press, 8-8-8-8

/elevated feet ring row, 10-10-10-10

WOD:

Amrap in 15 minutes:

3 wall walkers, (L3 handstand walk 10 ft)

6 box jumps, 36/30 inches

9 abmat sit-ups

Post loads and rounds to ruins the whiteboard.

****