New Species CrossFit Royal Oak - Functional Strength Training Box/Gym Near Me

Today’s WOD

Access the Workout Of The Day as well as past WODs.

Get started

New to CrossFit or
Looking for a new gym?

Class schedule

What’s happening when?
Programs and schedule here.

VISITING DETROIT? DROP-IN AND WOD WITH US Details

CROSSFIT KIDS! CROSSFIT YOUTH PROGRAMS Details

Specialized Fitness Classes/Fitness Studio Royal Oak, MI

Instagram Box Feed

newspecies

12.02.21 Strength: Overhead squat, 3-3-3-3-3 WOD:

12.02.21
Strength:
Overhead squat, 3-3-3-3-3

WOD:
4 rounds for time:
50 double unders
15 overhead squats, 95/65lbs
#newspeciescrossfit #crossfit #newspecies #crossfitkids #littledragons #unleashtheevolution #tribeordie

12.01.21 Midline: For quality Tabata -dead bug -ri

12.01.21
Midline:
For quality
Tabata
-dead bug
-right side plank
-left side plank

WOD:
AMRAP in 12 minutes
3 Hang power cleans, 185/125lbs
6 box jumps, 25/20 inches
9 Abmat sit-ups
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

11.30.21 Strength: Deadlift, 5-5-5-5-5 WOD; AMRAP

11.30.21
Strength:
Deadlift, 5-5-5-5-5

WOD;
AMRAP in 15 minutes:
10 Alternating dumbbell snatches, 50/35lbs
5 Strict chin-ups
5 handstand push-ups
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

11.29.21 Strength: 20/16 inch step ups, 10-10-10-1

11.29.21
Strength:
20/16 inch step ups, 10-10-10-10-10

WOD:
5 rounds for time:
9 Back squats, 185/125lbs
27/ 18 Row calories
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

11.28.21 Conditioning: Head to head, with at least

11.28.21
Conditioning:
Head to head, with at least 2 minutes rest between:
3 rounds, each for time:
4 cone suicide sprint
13/9 echo bike calories

WOD:
Alternating minutes for 12 minutes:
Even minutes:
25 Russian kettlebell swings, 2/1.5 pood
Odd minutes:
7 burpees
*row 1000m per missed round
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

11.27.21 Midline: Buy in/Cash out-for quality: 100

11.27.21
Midline:
Buy in/Cash out-for quality:
100 hollow rocks

WOD:
AMRAP in 14 minutes:
14 Alternating single legged push offs, 20/18 inches
14 Russian twists, 20/14 lbs
7 elevated feet ring rows
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

Forged Friday🇺🇸 WOD: "Carse" 21-18-15-12-9-6

Forged Friday🇺🇸
WOD: "Carse"
21-18-15-12-9-6-3 reps for time of:
Squat clean, 95/65lbs
Double-under
Deadlift, 185/125lb
Box jump, 24/20in
Begin each round with a 50 meter Bear crawl.

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy. #hero #forgedfriday #newspeciescrossfit #herowod #crossfit

Instagram post 17970203011465401

Instagram post 17970203011465401

—New Species CrossFit Royal Oak—

Workout Of The Day

Workout of the Day Archive

Recent Posts

12
01
2021

WOD 12.02.21

Strength:

Overhead squat, 3-3-3-3-3

WOD:

4 rounds for time:

50 double unders

15 overhead squats, 95/65lbs

Post loads and times to beyond the whiteboard.

****

11
30
2021

WOD 12.01.21

Midline:

For quality

Tabata

-dead bug

-right side plank

-left side plank

WOD:

AMRAP in 12 minutes

3 Hang power cleans, 185/125lbs

6 box jumps, 25/20 inches

9 Abmat sit-ups

Post rounds to beyond the whiteboard.

****