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10.28.20 Speed: 12min AMRAP: 20y Sled pushes, 195

10.28.20
Speed:
12min AMRAP:
20y Sled pushes, 195/150lbs
Or
Assault bike Tabata x2 with 4 minutes rest between

WOD:
5 rounds for time:
12 Dumbbell power cleans, 50’s/35’s lbs
12 Ring dips
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

WOD 10.27.20 Strength: Front squat, 5-5-5-5-5 WOD

WOD 10.27.20
Strength:
Front squat, 5-5-5-5-5

WOD:
Amrap in 15 minutes:
20/14 machine cals
10 pistols
1 rope climb/ 10 k2e’s
#newspeciescrossfit #newspecies #crossfit #unleashtheevolution #tribeordie

10.26.20 Strength: Deadlift, 3-3-3-3-3 WOD: 5 rou

10.26.20
Strength:
Deadlift, 3-3-3-3-3

WOD:
5 rounds for time:
10 hang power snatches, 95/65lbs
10 box jumps, 30/24inches
20 abmat situps
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

10.25.20 Strength: Max reps x4: 1 arm Dumbbell sho

10.25.20
Strength:
Max reps x4:
1 arm Dumbbell shoulder press, 50/35lbs

WOD:
3 rounds for time:
400m run
50 Russian swings, AHAP
15 elevated feed ring rows
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

10.24.20 Midline: For quality: Tabata: Contralater

10.24.20
Midline:
For quality:
Tabata:
Contralateral dead bug
Teapot right side, 50/35lbs
Contralateral dead bug
Teapot left side, 50/35lbs

WOD:
5 rounds for time:
40 Double unders
20 Alternating dumbbell snatches, 50/35lbs
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

Forged Friday🇺🇸 WOD: “Bell” 3 rounds for

Forged Friday🇺🇸
WOD:
“Bell”
3 rounds for time of:
135/185-lb. deadlifts, 21 reps
15 pull-ups
135/185-lb. front squats, 9 reps

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins. #newspeciescrossfit #forgedfriday

10.22.20 Strength: Snatch pulls, 3-3-3-3-3 WOD: 5

10.22.20
Strength:
Snatch pulls, 3-3-3-3-3

WOD:
5 rounds for time:
25 Machine Cals
25 Push-ups
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

10.21.20 Strength: Turkish getup, 4-4-4-4-4, (2 ea

10.21.20
Strength:
Turkish getup, 4-4-4-4-4, (2 each side)

WOD:
10^1 reps for time:
Hang squat cleans, 135/95lbs
Toes to bar
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

—New Species CrossFit Royal Oak—

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10
27
2020

WOD 10.28.20

Speed:

AMRAP in 12 minutes:

20y Sled push, 195/150lbs

Or

Assault bike Tabata x2 with 4 minutes rest between

WOD:

5 rounds for time:

12 Dumbbell power cleans, 50’s/35’s lbs

12 Ring dips

Post number of pushes and times to beyond the whiteboard.

****

10
27
2020

WOD 10.27.20

Strength:

Front squat, 5-5-5-5-5

WOD:

Amrap in 15 minutes:

20/14 machine cals

10 pistols

1 rope climb/ 10 k2e’s

Post loads and rounds to beyond the whiteboard.

****