—New Species CrossFit Royal Oak—

DO YOU CRAVE TO BE
FASTER, STRONGER,
MORE POWERFUL
OR JUST BETTER?

CrossFit Royal Oak

FOLLOW THE URGE.
UNLEASH THE EVOLUTION, UNLEASH YOUR EVOLUTION.

Today’s WOD

Access the Workout Of The Day as well as past WODs.

Let's go!

Get started

New to CrossFit or
Looking for a new gym?

Click Here!

Class schedule

What’s happening when?
Programs and schedule here.

View info

VISITING DETROIT? DROP-IN AND WOD WITH US Details

CROSSFIT KIDS! CROSSFIT YOUTH PROGRAMS Details

Specialized Fitness Classes/Fitness Studio Royal Oak, MI

Instagram Box Feed

See more…

—New Species CrossFit Royal Oak—

Workout Of The Day

Workout of the Day Archive

Recent Posts

01
24
2022

WOD 01.24.22

Strength:

Back rack lunge, 16-16-16-16-16

WOD:

18.1

AMRAP in 20 minutes:

8 toes to bar

10 single arm dumbbell power clean and jerks, 50/35lbs

14/12 row (machine) cals

Post loads and rounds to beyond the whiteboard.

****

01
23
2022

WOD 01.23.22

Strength:

Double dumbbell bent over row, 10-10-10-10-10

WOD:

5 rounds for time:

21/14 Machine calories,

14 Single arm Russian swings, 1.5/1 pood

3 wall walkers with push-up

Post loads and times to beyond the whiteboard.

****