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Workout Of The Day

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07.20.19
Conditioning:
In teams of 2, accumulate 200 cals on your machine of choice.

WOD:
5 rounds for reps:
30 seconds of work, followed by 30 seconds rest, alternating movements:
Medball hug rack squats, 50/40lbs
Lateral cone shuffle, 5yards
Burpees

#crossfit #newspecies #newspeciescrossfit #unleashtheevolution #tribeordie
📸: @mrs_newspecies
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5 hours ago  ·  

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07.19.19
Strength:
In teams of 3, as many rounds as possible in 12 minutes:
40y farmers carry, AHAP

WOD:
Amrap in 15 minutes:
5 box jumps, 30/24 inches
10 pull-ups
15 American kettlebell swings, 1.5/1 pood

#crossfit #newspecies #newspeciescrossfit #tribeordie #unleashtheevolution
📸: @mrs_newspecies
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2 days ago  ·  

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Forged Friday🇺🇸
“The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

#forgedfriday #thechief #heroes #newspecies #crossfit #newspeciescrossfit
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3 days ago  ·  

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07
21
2019

WOD 07.20.19

Conditioning:

In teams of 2, accumulate 200 cals on your machine of choice, first come first serve.

WOD*:

5 rounds for reps:

30 seconds of work, followed by 30 seconds rest, alternating movements:

Medball hug rack squats, 50/40lbs

Lateral cone shuffle, 5yards

Burpees

Post time and total reps to beyond the whiteboard.

*MAXIMUM EFFORT

****

07
20
2019

WOD 07.19.19

Strength:

In teams of 3, as many rounds as possible in 12 minutes:

40y farmers carry, AHAP

WOD:

Amrap in 15 minutes:

5 box jumps, 30/24 inches

10 pull-ups

15 American kettlebell swings, 1.5/1 pood

Post loads and rounds to beyond the whiteboard.

****