—New Species CrossFit Royal Oak—

DO YOU CRAVE TO BE
FASTER, STRONGER,
MORE POWERFUL
OR JUST BETTER?

FOLLOW THE URGE.
UNLEASH THE EVOLUTION, UNLEASH YOUR EVOLUTION.

Today’s WOD

Access the Workout Of The Day as well as past WODs.

Let's go!

Get started

New to CrossFit or
Looking for a new gym?

Click Here!

Class schedule

What’s happening when?
Programs and schedule here.

View info

VISITING DETROIT? DROP-IN AND WOD WITH US Details

CROSSFIT KIDS! CROSSFIT YOUTH PROGRAMS Details

Instagram Box Feed

See more…

—New Species CrossFit Royal Oak—

Workout Of The Day

06
27
2022

WOD 06.27.22

Strength:

Tempo front squat, (5/3/1), 3-3-3-3-3

WOD:

5 rounds for time:

10 front squats, 155/105lbs

10 ring dips

Post loads and times to beyond the whiteboard.

****

06
26
2022

WOD 06.26.22

Strength:

Dumbbell strict press, max reps x5, (select a dumbbell weight that allows at least 10 reps on the first set, rest 3 minutes do the same weight again, repeats this for all 5 sets)

WOD:

3 rounds for time:

30 American kettlebell swings, 1.5/1 pood

30 Grappling sit throughs

30/20 machine calories

Post loads/reps and times to beyond the whiteboard.

****