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03.08.21 Strength: Front squat, 5×5 @70-75% 1 RM

03.08.21
Strength:
Front squat, 5×5 @70-75% 1 RM

WOD:
5 rounds for time:
40 Double unders
8 Hang squat snatches, 95/65lbs
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

03.07.21 Conditioning: 500m row x3, max effort WO

03.07.21
Conditioning:
500m row x3, max effort

WOD:
Amrap in 12 minutes:
3 wall walkers with push-up
6 Medball squat cleans, 20/14lbs
9 abmat situps
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

03.06.21 Midline: For quality: Tabata -contralater

03.06.21
Midline:
For quality:
Tabata
-contralateral dead bugs
-right side plank with reach under
-left side plank with reach under

WOD:
Every 2 minutes for 12 minutes:
20 alternating single legged push offs, 24/20 inches*
*in the remaining time, perform as many machine calories as possible
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

FORGED FRIDAY🇺🇸 WOD: “Zimmerman“ Complet

FORGED FRIDAY🇺🇸
WOD:
“Zimmerman“
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 205/315 pounds
10 Handstand push-ups

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian. #newspeciescrossfit #forgedfriday #crossfit #newspecies

03.04.21 Strength: 1 snatch balance +2 overhead sq

03.04.21
Strength:
1 snatch balance +2 overhead squats, 1-1-1-1-1

WOD:
AMRAP in 12 minutes:
12 American swings, 1.5/1 pood
12 KB front rack lunges , 1.5/1 pood
12 grappling shoot throughs
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

03.03.21 Strength: Turkish getup, 4-4-4-4-4, (2 ea

03.03.21
Strength:
Turkish getup, 4-4-4-4-4, (2 each arm)

WOD:
Fight Gone Bad style, 4 rounds for reps with one minute of rest between rounds:
Box jumps, 24/20 inches
Machine calories
Burpees
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

03.02.21 Strength: Hang power cleans, 3-3-3-3-3 W

03.02.21
Strength:
Hang power cleans, 3-3-3-3-3

WOD:
Amrap in 15 minutes:
10 Alternating dumbbell power cleans, 70/50lbs (single dumbbell)
10 abmat sit-ups
10 pull-ups
#newspecies #crossfit #newspeciescrossfit #unleashtheevolution #tribeordie

03.01.09 Strength: Back squat, 5-5-5-5-5 WOD: Ope

03.01.09
Strength:
Back squat, 5-5-5-5-5

WOD:
Open 17.5
10 rounds for time:
9 thrusters, 95/65lbs
35 double unders
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

—New Species CrossFit Royal Oak—

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03
07
2021

WOD 03.08.21

Strength:

Front squat, 5×5 @70-75% 1 RM

WOD:

5 rounds for time:

40 Double unders

8 Hang squat snatches, 95/65lbs

Post loads and times to beyond the whiteboard.

****

03
07
2021

WOD 03.07.21

Conditioning:

500m row x3, max effort

WOD:

Amrap in 12 minutes:

3 wall walkers with push-up

6 Medball squat cleans, 20/14lbs

9 abmat situps

Post times and rounds to beyond the whiteboard.

****