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03.28.23 Strength: Bench press, 8-8-8-8-8 WOD: 5

03.28.23
Strength:
Bench press, 8-8-8-8-8

WOD:
5 rounds for time of:
7 power cleans, 185/125lbs
21 grappling sit throughs
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

03.27.23
Strength:
Front squat, 5-5-5-5-5

WOD:
“Fran”
21-15-9 reps for time:
Thrusters, 95/65lbs
Pull-ups
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

03.26.23 Conditioning: 500m row x3, max effort 2-3

03.26.23
Conditioning:
500m row x3, max effort 2-3 minutes rest between

WOD:
3 rounds for time:
600m run
15 dumbbell hang power cleans, 50’s/35’s
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

03.25.23 Midline: Tabata L-Sit Hold Tabata Dead Bu

03.25.23
Midline:
Tabata L-Sit Hold
Tabata Dead Bug
Tabata Hollow Rock

WOD:
For 4 cycles:
AMRAP in 3 mins of:
5 Medicine Ball Slams, 50/40 lbs
10 Air Squats
20 Double Unders
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

FORGED FRIDAY🇺🇸 Skill: Muscle up WOD: RYAN

FORGED FRIDAY🇺🇸
Skill:
Muscle up

WOD:
RYAN
5 rounds for time of:
7 Muscle-ups
21 Burpees

Maplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call. He is survived by his parents, Andrew and Jackie. #forgedfriday #newspeciescrossfit

03.23.23 Strength: Squat clean, 2-2-2-2-2 WOD: AM

03.23.23
Strength:
Squat clean, 2-2-2-2-2

WOD:
AMRAP in 12 minutes:
10 squat cleans, 135/95lbs
50 double unders
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

03.22.23 Speed: In teams of 3-5: Complete as many

03.22.23
Speed:
In teams of 3-5:
Complete as many rounds as possible in 13 mins of:
Sled Push, 240/165 lbs, 20 yd

WOD:
7 rounds for time:
21/14 Machine calories
7 dumbbell push presses, 50’s/35’s
7 pull-ups
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

03.21.23 Strength: Deadlift, 5-5-5-5-5 WOD: Amrap

03.21.23
Strength:
Deadlift, 5-5-5-5-5

WOD:
Amrap in 13 minutes:
5 Hang power snatch, 115/85lbs
7 Push-ups
9 Abmat sit-ups
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

—New Species CrossFit Royal Oak—

Workout Of The Day

Workout of the Day Archive

Recent Posts

03
28
2023

WOD 03.28.23

Strength:

Bench press, 8-8-8-8-8

WOD:

5 rounds for time of:

7 power cleans, 185/125lbs

21 grappling sit throughs

Post loads and times to beyond the whiteboard.

****

03
27
2023

WOD 03.27.23

Strength:

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

WOD:

“Fran”

21-15-9 reps for time:

Thrusters, 95/65lbs

Pull-ups

Post loads and times to beyond the whiteboard.

****