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09.28.20 Strength: Back squat, 5-5-5-5-5 WOD: 21-

09.28.20
Strength:
Back squat, 5-5-5-5-5

WOD:
21-15-9 reps for time:
Back squat, 185/125lbs
Toes to bar
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

09.27.20 Strength: Weighted pullup, 5-5-5-5-5 Or m

09.27.20
Strength:
Weighted pullup, 5-5-5-5-5
Or max strict pull-ups x5

WOD:
Amrap in 15 minutes:
50 Double unders
30 Wallball, 20/14lbs
10 Elevated feet ring rows
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

09.26.20 Midline: Tabata: Dead bugs Back extension

09.26.20
Midline:
Tabata:
Dead bugs
Back extensions
Abmat sit-ups

WOD:
4 rounds for tune:
40 American kettlebell swings, 1.5/1 pood
30 Push-ups
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

Forged Friday “Hortman” Complete as many round

Forged Friday
“Hortman”
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011 in Fort Benning, GA, in a helicopter accident during a Military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce. #forgedfriday #newspeciescrossfit

09.24.20 Strength: Power snatch, 2-2-2-2-2 WOD: D

09.24.20
Strength:
Power snatch, 2-2-2-2-2

WOD:
Death by:
Burpee box jump, 24/20 inches
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

09.23.20 Conditioning: 500m row x3, 2 minutes rest

09.23.20
Conditioning:
500m row x3, 2 minutes rest between

WOD:
3 rounds for time:
400m run
21 medball cleans, 50/40lbs
2 rope climbs or 10 alternate grip knees to elbows
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

09.21.20 Strength: Sumo deadlift, 3-3-3-3-3 WOD:

09.21.20
Strength:
Sumo deadlift, 3-3-3-3-3

WOD:
Amrap in 12 minutes:
20 alternating dumbbell snatches, 50/35lbs
40 double unders
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

09.21.20 Strength: Front squat, 2-2-2-2-2 WOD: 20

09.21.20
Strength:
Front squat, 2-2-2-2-2

WOD:
2020 CrossFit Games Event 1 – “Friendly Fran”
3 rounds for time of:
21 Thrusters, 115/85 lbs
21 Chest to bar pull-ups
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie #crossfitgames

—New Species CrossFit Royal Oak—

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09
28
2020

WOD 09.28.20

Strength:

Back squat, 5-5-5-5-5

WOD:

21-15-9 reps for time:

Back squat, 185/125lbs

Toes to bar

Post loads and times to to beyond the whiteboard.

****

09
27
2020

WOD 09.27.20

Strength:

Weighted pullup, 5-5-5-5-5

Or max strict pull-ups x5

WOD:

Amrap in 15 minutes:

50 Double unders

30 Wallball, 20/14lbs

10 Elevated feet ring rows

Post loads and rounds to beyond the whiteboard.

****