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06.16.21 Speed: AMRAP in 12 minutes: 20y Low bar s

06.16.21
Speed:
AMRAP in 12 minutes:
20y Low bar sled push, 150/105lbs

WOD:
7 rounds for time:
7 Hang power snatches, 95/65lbs
7 Overhead squats, 95/65lbs
7 Burpees
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

06.15.21 Strength : Deadlift, 5-5-5-5-5-5 WOD: AM

06.15.21
Strength :
Deadlift, 5-5-5-5-5-5

WOD:
AMRAP in 15 minutes:
200m run
14 Medball slams, 50/40lba
7 Ring dips
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

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

06.14.21
Strength:
Front squat, 5-5-5-5-5

WOD:
5 rounds for time:
7 Thrusters, 135/95lbs
13 Pull-ups
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

06.13.21 Conditioning: 500m row x3, ~2minutes rest

06.13.21
Conditioning:
500m row x3, ~2minutes rest between attempts

WOD:
7 rounds for time:
10 Sandbag/ Dball/ slam ball Zercher squats, (hug rack), AHAP
20ft Handstand walk or 60ft bear crawl
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

06.12.21 Strength: Barbell bent over row, 10-10-10

06.12.21
Strength:
Barbell bent over row, 10-10-10-10-10

WOD:
AMRAP in 12 minutes:
4 Deadlifts, 225/155lbs
8 Abmat sit-ups
12 Alternating single legged lateral push offs, 20/18 inches
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

Forged Friday🇺🇸 WOD: “Loredo” Six rounds

Forged Friday🇺🇸
WOD:
“Loredo”
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique. #hero #forgedfriday #newspeciescrossfit

06.10.21 Strength: Hang power clean + power clean,

06.10.21
Strength:
Hang power clean + power clean, 1-1-1-1-1

WOD:
5 rounds for time:
9 clean and jerks, 135/95lbs
45 double unders
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

06.09.21 Midline: Standing teapots, 24-24-24-24-24

06.09.21
Midline:
Standing teapots, 24-24-24-24-24

WOD:
3 rounds for time:
16 box jumps, 30/24 inches
2 Rope climbs
400m run
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

—New Species CrossFit Royal Oak—

Workout Of The Day

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06
16
2021

WOD 06.16.21

Speed:

AMRAP in 12 minutes:

20y Low bar sled push, 150/105lbs

WOD:

7 rounds for time:

7 Hang power snatches, 95/65lbs

7 Overhead squats, 95/65lbs

7 Burpees

Post rounds and times to beyond the whiteboard.

****

06
15
2021

WOD 06.15.21

Strength :

Deadlift, 5-5-5-5-5-5

WOD:

AMRAP in 15 minutes:

200m run

14 Medball slams, 50/40lba

7 Ring dips

Post loads and rounds to beyond the whiteboard.

****