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01.31.23 Strength: Push jerk, 2-2-2-2-2 WOD: Comp

01.31.23
Strength:
Push jerk, 2-2-2-2-2

WOD:
Complete as many rounds as possible in 16 mins of:
16 Wallballs, 20/14 lbs
8 Pull-ups
2 Wall Walks
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

01.30.23
Strength:
Front squat, 5-5-5-5-5

WOD: “Streetman”
3 rounds, 1 min per station, for max reps of:
Echo Bike Calorie
D-Ball Ground-to-Over Shoulder, 100/70 lbs
Sledgehammer Strike, 16/10 lbs
Pistol
Burpee
Rest 1 minute

Today we WOD in memory of Wyatt Streetman.

01.29.23 Partner Conditioning: D-ball Tailpipe: 4

01.29.23
Partner Conditioning:
D-ball Tailpipe:
4 rounds for time of:
D-Ball Hold, 100/70 lbs 15/10 Bike Calories

WOD:
AMRAP in 13 minutes:
5 box jumps, 30/24 inches
7 hang power cleans, 135/95lbs
9 elevated feet ring rows
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

01.28.23 Midline: Standing teapot, 24-24-24-24-24

01.28.23
Midline:
Standing teapot, 24-24-24-24-24

WOD:
5 rounds for time of:
21 Medicine Ball Slams, 50/40 lbs
9 Strict Toes-to-bars
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

FORGED FRIDAY🇺🇸 WOD: “JBO” Complete as m

FORGED FRIDAY🇺🇸
WOD:
“JBO”
Complete as many rounds as possible in 28 mins of:
9 Overhead Squats, 115/75 lbs
1 Legless Rope Climb, 15 ft
12 Bench Press, 115/75 lbs

U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira. #forgedfriday #newspeciescrossfit

01.26.23 Strength: 3 position cleans, 1-1-1-1-1 W

01.26.23
Strength:
3 position cleans, 1-1-1-1-1

WOD:
For time:
70/50 machine cals
50 one arm dumbbell box step ups, 50/35lbs, 24/20 inches
50 lateral burpees over dumbbell
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

01.25.23 Speed: Complete as many rounds as possibl

01.25.23
Speed:
Complete as many rounds as possible in 13 mins of:
Sled Push, 240/165 lbs, 20 yd

WOD:
CROSSFIT GAMES OPEN 11.1 / 14.1
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

01.24.23 Strength: Push Press 3-3-3-3-3 WOD: 7 ro

01.24.23
Strength:
Push Press 3-3-3-3-3

WOD:
7 rounds for time:
20 American kettlebell swings, 1.5/1 pood
15 Chest to floor push-ups
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

—New Species CrossFit Royal Oak—

Workout Of The Day

Workout of the Day Archive

Recent Posts

01
31
2023

WOD 01.31.23

Strength:

Push jerk, 2-2-2-2-2

WOD:

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

post loads and rounds to beyond the whiteboard.

****

01
30
2023

WOD 01.30.23

Strength:

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

WOD:

3 rounds, 1 min per station, for max reps of:
Echo Bike Calorie
D-Ball Ground-to-Over Shoulder, 100/70 lbs
Sledgehammer Strike, 16/10 lbs
Pistol
Burpee

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Post loads and reps to beyond the whiteboard.

****