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05.24.23 Speed: In teams of 3-5, Complete as many

05.24.23
Speed:
In teams of 3-5, Complete as many rounds as possible in 13 mins of:
Sled Push Low Handle, 175/130 lbs

WOD:
50-40-30-20-10 reps for time of:
One Arm Alternating Kettlebell Swing, 70/53 lbs
AbMat Sit-up
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

05.23.23 Strength: Bench press, 5-5-5-5-5 WOD: 3

05.23.23
Strength:
Bench press, 5-5-5-5-5

WOD:
3 rounds for time
400m run
21 hang power snatches, 75/55lbs
12 strict pull-ups
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

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

05.22.23
Strength:
Front squat, 5-5-5-5-5

WOD:
5 rounds for time:
20 front rack lunges, 95/65lbs
10 bar facing burpees
#newspeciescrossfit #newspecies #crossfit #unleashtheevolution #tribeordie

05.21.23 Conditioning: 1.1 mile park run, (run the

05.21.23
Conditioning:
1.1 mile park run, (run the outside perimeter of track)

WOD:
Complete as many rounds as possible in 15 mins of:
10 Machine Calories
10 Push-ups
20 Med Ball Uneven Squats, 50/40 lbs
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

05.20.23 Midline: Tabata Plate Overhead AbMat Sit-

05.20.23
Midline:
Tabata Plate Overhead AbMat Sit-up, 25/10 lbs
Tabata R Side Plank
Tabata L Side Plank

WOD:
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Medicine Ball Slam, 50/40 lbs
Box Jump, 30/24 in
Toes-to-bar
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

FORGED FRIDAY🇺🇸 WOD: ZEMBIEC 5 rounds for ti

FORGED FRIDAY🇺🇸
WOD:
ZEMBIEC
5 rounds for time of:
11 Back Squats, 185/135 lbs
7 Strict Burpee Pull-ups
Run, 400 m

During each burpee pull-up, perform a strict push-up, jump to a bar that is ideally 12 in above your max standing reach, and perform a strict pull-up.

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John. #newspeciescrossfit #forgedfriday #crossfit #herowod

05.18.23 Strength: Hang power clean, 3-3-3-3-3 WO

05.18.23
Strength:
Hang power clean, 3-3-3-3-3

WOD:
5 rounds for time:
50 Double unders
20 alternating dumbbell snatches, 50/35lbs
1 rope climb
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

05.17.23 Strength: Complete as many rounds as poss

05.17.23
Strength:
Complete as many rounds as possible in 12 mins of:
4 D-Ball Bear Hug Squats, pick load
D-Ball Bear Hug Carry, 20 yd

WOD:
As many rounds and possible in 16 minutes:
8 American kettlebell swings, 53/35lbs
8 goblet rack side lunges, 53/35lbs
8 ring dips
#newspeciescrossfit #newspecies #crossfit #unleashtheevolution #tribeordie

05.16.23 Strength: Deadlift, 3-3-3-3-3 WOD: 3 rou

05.16.23
Strength:
Deadlift, 3-3-3-3-3

WOD:
3 rounds for time:
400m run
10 power snatches, 115/85lbs
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

05.15.23 Strength: Tempo back squat, 3-3-3-3-3 W

05.15.23

Strength:
Tempo back squat, 3-3-3-3-3

WOD:
Complete as many rounds as possible in 13 mins of:
3 Dumbbell Hang Squat Clean Thrusters, 50’s/35’s
6 Strict Chin-ups
9 Box Jump Overs, 20/18 in
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

HAPPY MOTHER’S DAY! Strength: 4 rounds for reps

HAPPY MOTHER’S DAY!

Strength:
4 rounds for reps:
60 sec dumbbell row
60 sec dumbbell floor press
60 sec rest

WOD:
3 rounds for time:
400m run
21 American kettlebell swings, 53/35lbs
12 toes to bar
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

05.13.23 Midline: Standing teapot, 24-24-24-24-24

05.13.23
Midline:
Standing teapot, 24-24-24-24-24

WOD:
Complete as many rounds as possible in 15 mins of:
10 Alternating Dumbbell Snatches, 50/35 lbs
10 Split Jumps
1 Rope Climb
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

FORGED FRIDAY🇺🇸 WOD: HAVANA Complete as many

FORGED FRIDAY🇺🇸
WOD:
HAVANA
Complete as many rounds as possible in 25 mins of:
150 Double Unders
50 Push-ups
15 Power Cleans, 185/125 lbs

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members. #forgedfriday #newspeciescrossfit #crossfit

05.11.23 Strength: 3 position power snatch, 1-1-1-

05.11.23
Strength:
3 position power snatch, 1-1-1-1-1

WOD:
3 rounds for time:
35 wallballs, 20/14lbs
7 bar muscle ups
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

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

05.10.23
Speed:
In teams of 3-5:
Complete as many rounds as possible in 13 mins of:
Sled Push, 240/165 lbs, 20 yd

WOD:
4 rounds for reps/calories:
2 minute max rep machine cals
2 minute max rep medball slams, 50/40lbs
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

05.09.23 Strength: Push jerk, 2-2-2-2-2 WOD: 3 ro

05.09.23
Strength:
Push jerk, 2-2-2-2-2

WOD:
3 rounds for time:
400m run
10 hang power clean and jerks, 135/95lbs
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

05.08.23 Strength: Back squat, 3-3-3-3-3 WOD: Cin

05.08.23
Strength:
Back squat, 3-3-3-3-3

WOD:
Cindy
AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

05.07.23 Midline: Buy in/cash out For quality: 100

05.07.23
Midline:
Buy in/cash out
For quality:
100 hollow rocks

WOD:
5 rounds for time:
10 burpees
20 yard bear crawl
30 Russian kettlebell swings, 70/53lbs
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

05.06.23 Conditioning: 1.1 mile run, (park trail)

05.06.23
Conditioning:
1.1 mile run, (park trail)

WOD:
Complete as many rounds as possible in 14 mins of:
7 Med Ball Hang Squat Cleans, 50/40 lbs
7 Pull-ups
14 Grappling Sit Through
#newspeciescrossfit #crossfit #newspecies #unleashtheevolution #tribeordie

FORGED FRIDAY🇺🇸 FOR TIME: COFFLAND PULL-UP

FORGED FRIDAY🇺🇸
FOR TIME:
COFFLAND

PULL-UP BAR HANG, 6 MINS
Every time you break complete:
Run, 800 m
30 Push-ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members. #forgedfriday #newspeciescrossfit #crossfit #newspecies

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