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01.16.21 Strength: One arm dumbbell row, 10-10-10-

01.16.21
Strength:
One arm dumbbell row, 10-10-10-10-10, (10 each side)

WOD:
Amrap in 15 minutes:
21 machine cals
15 Dumbbell power cleans, 50’s/35’s
9 Candlesticks
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

Forged Friday🇺🇸 Conditioning: Buy in/cash ou

Forged Friday🇺🇸
Conditioning:
Buy in/cash out out:
100/75 machine calories

WOD:
“Rahoi”
AMRAP in 12 minutes
12 Box Jumps (24/20 in)
6 Thrusters (95/65 lb)
6 Bar Facing Burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk. #newspeciescrossfit #forgedfriday

01.14.21 Strength: Hang squat snatch, 3-3-3-3-3 W

01.14.21
Strength:
Hang squat snatch, 3-3-3-3-3

WOD:
AMRAP in 12 minutes:
32 Double unders
16 Alternating dumbbell snatches, 50/35lbs
8 Abmat situps
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

01.13.21 Conditioning: “Tail Pipe” 3 rounds fo

01.13.21
Conditioning:
“Tail Pipe”
3 rounds for time each of:
Row 250m whilst partner holds 2 x 24kg (16kg) KB’s in the rack.

If the partner holding the KB’s has to come out of the rack, the partner rowing, must stop. Rowing can only be performed whilst the KB’s are in the rack.

WOD:
6 rounds for time:
15 Russian kettlebell swings, AHAP
10 ring dips
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

01.12.21 Strength: EMOTM for 10 minutes: 3 deadlif

01.12.21
Strength:
EMOTM for 10 minutes:
3 deadlifts @65-75% 1RM, (315/205lb cap)

WOD:
3 rounds for time:
30 grappling shoot throughs
21 medball slams, 50/40lbs
12 pull-ups
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

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

01.11.21
Strength:
Back squat, 5-5-5-5-5

WOD:
21-15-9 reps for time:
Back squats, 185/125lbs
Handstand push-ups
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

01.09.20 Strength: Double dumbbell/kettlebell bent

01.09.20
Strength:
Double dumbbell/kettlebell bent over row, 8-8-8-8-8

WOD:
50-40-30-20-10 reps for time:
Double unders
American kettlebell swings, 1.5/1 pood
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

Forged Friday🇺🇸 WOD: “Jason” For time: 1

Forged Friday🇺🇸
WOD:
“Jason”
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason. #newspeciescrossfit #forgedfriday #crossfit #newspecies #herowod

—New Species CrossFit Royal Oak—

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01
15
2021

WOD 01.16.21

Strength:

One arm dumbbell row, 10-10-10-10-10, (10 each side)

WOD:

Amrap in 15 minutes:

21 machine cals

15 Dumbbell power cleans, 50’s/35’s

9 Candlesticks

Post loads and rounds to beyond the whiteboard.

****

01
15
2021

Forged Friday

Conditioning:

Buy in/cash out out:

100/75 machine calories

WOD:

“Rahoi”

Complete as many rounds as possible in 12 minutes of:
24/20 inch Box Jump, 12 reps
95/65 pound Thruster, 6 reps
6 Bar-facing burpees

Post rounds completed to beyond the whiteboard.

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

****