—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.

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

05
19
2024

WOD 05.19.24

Team conditioning:

AMRAP in 10 minutes:

Machine calories

In teams of two, Accumulate as many machine calories in 10 minutes, alternating athletes every 10/7 calories.

WOD:

4 rounds for time of:
Run, 400 m
21 Medicine Ball Slams, 50/40 lbs

Post calories and times to beyond the whiteboard.

****

05
18
2024

WOD 06.18.24

Midline;

Buy in/ cash out

For quality:

100 hollow rocks

WOD:

Complete as many rounds as possible in 16 mins of:
16 Wallballs, 20/14 lbs
8 Pull-ups
2 Wall Walks

Post times and rounds to beyond the whiteboard.

****