—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.

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VISITING DETROIT? DROP-IN AND WOD WITH US Details

CROSSFIT KIDS! CROSSFIT YOUTH PROGRAMS Details

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

wod

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

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