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04.15.21 Strength: Squat clean, 2-2-2-2-2 WOD: 5

04.15.21
Strength:
Squat clean, 2-2-2-2-2

WOD:
5 rounds for time:
30/20 Machine Calories
5 Ring muscle ups
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

04.14.21 Midline: Teapots, 24-24-24-24-24, (12 eac

04.14.21
Midline:
Teapots, 24-24-24-24-24, (12 each side)

WOD:
4 rounds for time:
50 walking lunges
2 rope climbs
8 hang power snatches, 95/65lbs
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

04.13.21 Strength: Bench press/Ring row, 5/10-5/10

04.13.21
Strength:
Bench press/Ring row, 5/10-5/10-5/10-5/10-5/10

WOD:
3 rounds for time:
400m run
15 deadlifts, 245/165lbs
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

04.12.21 Strength: Front squat, 5-5-5-5-5 WOD: AM

04.12.21
Strength:
Front squat, 5-5-5-5-5

WOD:
AMRAP in 15 minutes:
45 double unders
9 thrusters, 135/95lbs
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

03.11.21 Conditioning: “Death by” Machine calo

03.11.21
Conditioning:
“Death by” Machine calories, (1 cal on the first minute, 2 on the second, etc.)

WOD:
AMRAP in 16 minutes:
8 wall balls, 20/14 lbs
8 toes 2 bars
200m run
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

04.10.21 Midline: Max hold L-sit x5/ h-sit or L-si

04.10.21
Midline:
Max hold L-sit x5/ h-sit or L-sit practice

WOD:
AMRAP IN 12 minutes:
12 Alternating Dumbbell hang power snatch, 50/35lbs
12 Burpee hurdle jump, 24/20 inches, (pvc secured to plyo box)
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

Forged Friday🇺🇸 WOD: “Hotshots 19“ Six r

Forged Friday🇺🇸
WOD:
“Hotshots 19“
Six rounds for time of:
30 Squats
95/135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history.

In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23). #heroes #forgedfriday #newspeciescrossfit #hotshots19

04.08.21 Strength: Snatch balance, 2-2-2-2-2 WOD:

04.08.21
Strength:
Snatch balance, 2-2-2-2-2

WOD:
5 rounds for time:
39 Double unders
13 Medicine ball squat cleans, 50/40lbs
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

—New Species CrossFit Royal Oak—

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04
14
2021

WOD 04.15.21

Strength:

Squat clean, 2-2-2-2-2

WOD:

5 rounds for time:

30/20 Machine Calories

5 Ring muscle ups, (double for jumping muscle up scale)

Post loads and times to beyond the whiteboard.

****

04
14
2021

WOD 04.14.21

Midline:

Teapots, 24-24-24-24-24, (12 each side)

WOD:

4 rounds for time:

50 walking lunges

2 rope climbs

8 hang power snatches, 95/65lbs

Post loads and times to beyond the whiteboard.

****