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09.19.21 Strength: Double dumbbell bent over row,

09.19.21
Strength:
Double dumbbell bent over row, 8-8-8-8-8

WOD:
3 rounds for time:
400m run
15 deadlifts, 225/155lbs
10y handstand walk, (30y bear crawl)
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

09.18.21 WOD: "2 For The Fight" With a partner, 2

09.18.21
WOD: "2 For The Fight"
With a partner, 2 minutes per movement, switching as desired…

2 rounds of:
•Wall Balls (20lbs/14lbs)
•Box Jumps (24″/20″)
•Push Press (75lbs/55lbs)
•Sumo Deadlift High Pulls (75lbs/55lbs)
•Calorie Row
2 minute rest between rounds.

To learn more about the event, register, or purchase an event T-shirt: https://crossfit8mile.com/frfa/?fbclid=IwAR05q1QvLqGxUN2K8EwnxS8GBNwuwbdwhriUsTqaE72jOuxYC9tYbN-6rSo

#firstresponsefightsautism #twoforthefight #crossfit #newspeciescrossfit #autism #makingachange @crossfit8mile

Forged Friday🇺🇸 WOD: “Josh” For time: 65

Forged Friday🇺🇸
WOD:
“Josh”
For time:
65/95 pound Overhead squat, 21 reps
42 Pull-ups
65/95 pound Overhead squat, 15 reps
30 Pull-ups
65/95 pound Overhead squat, 9 reps
18 Pull-ups

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

09.16.21 Strength: Clean and jerk, 1-1-1-1-1-1-1

09.16.21
Strength:
Clean and jerk, 1-1-1-1-1-1-1

WOD:
“Grace”
For time:
30 clean and jerks, 135/95lbs
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

09.15.21 Strength: Turkish getups, 3-3-3-3-3 WOD:

09.15.21
Strength:
Turkish getups, 3-3-3-3-3

WOD:
4 rounds for time:
In teams of two*
D-ball holds, 100/70lbs or AHAP
Vs.
Air bike calories, 21/14
*athlete 1 must have D-ball in rack for athlete 2 to accumulate bike calories and vice versa. One round is complete when each athlete has both held and biked.

Congrats to @road2rx & @wmccoyii on the arrival of

Congrats to @road2rx & @wmccoyii on the arrival of their beautiful baby girl, miss Willow💕

09.13.21 Strength: Sumo deadlift, 5-5-5-5-5 WOD:

09.13.21
Strength:
Sumo deadlift, 5-5-5-5-5

WOD:
10^1 reps for time:
Strict chin-up
Med ball slams, 50/40lbs
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

09.13.21 Strength: Back squat, 5-5-5-5-5 WOD: 6 r

09.13.21
Strength:
Back squat, 5-5-5-5-5

WOD:
6 rounds for time:
9 Bar facing burpees
9 Thrusters, 115/75lbs
#newspecies #crossfit #newspeciescrossfit #unleashtheevolution #tribeordie

—New Species CrossFit Royal Oak—

Workout Of The Day

Workout of the Day Archive

Recent Posts

09
19
2021

WOD 09.19.21

Strength:

Double dumbbell bent over row, 8-8-8-8-8

WOD:

3 rounds for time:

400m run

15 deadlifts, 225/155lbs

10y handstand walk, (30y bear crawl)

Post loads and times to beyond the whiteboard.

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09
18
2021

First Resonders Fight Autism

WOD:

2 rounds for reps/cals:

With a partner, 2 minutes per movement, switching with a partner as desired.

Movements:

Wall Balls (20 lbs/14l bs)
Box Jumps (24″/20″)
Push Press (75 lbs/55 lbs)
Sumo Deadlift High Pulls (75 lbs/55 lbs)
Calorie Row

2 minute rest

Post loads and reps to beyond the whiteboard.

https://youtu.be/Vf6O9xwsCUw

****