Workout of the Day

Skill:
Muscle up
Full snatch

WOD:

Three rounds, 9-7- and 5 reps, of:

Muscle-up
135 pound Squat snatch

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Amanda is my hero and New Species would not be what it is without her. New Species will continue to grow and thrive just as she grows and thrives in the big apple, but she will be so terribly missed and is so loved.
Thank you, Amanda, for everything you are and everything you have helped me become. I love you like a sister. LPFL.

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Skill:
Candlestick roll up

WOD:

Back squat:
1-1-1-1-1

AMRAP in 20 minutes
10 balls slams/
10 pistols/
10 box jumps

Post loads and times to comments.

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Skill:
Pullup/Kipping pullup

WOD:
4 rounds for time of:
20 yard bear crawl/
20, 1 arm overhead walking lunges/
20 pullups

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Lat mobility

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Skill:
Handstand kick ups/pushups

WOD:
For time:
50-40-30-20-10 of squats and double unders/
25-20-15-10-5 HSPU’s

order is double unders-squats-handstand pushups.

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Skill:
Push jerk

WOD:

Push Jerk
1-1-1-1-1

And then:

AMRAP in 12 minutes of:
Deadlift, 5 reps, (85% 1RM)/
100m sprint

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Can your doctor do this?

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Skill:
Overhead squat/

WOD:
AMRAP in 20 minutes:
20 alternating medball chops/
10 overhead squats, 95/65lbs/
20 burpees

Post rounds and leftover reps to comments.
CrossFit Culture

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WEDNESDAY 110817

“Bradley”

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

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Skill:
Shoulder roll

WOD:
Overhead squat:
3-3-3

And then:
AMRAP in 15 minutes:

14 med ball slams/
7 strict pullups

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Skill:
k2e/
Double unders

WOD:
5 rounds of:
As many reps as possible in 45 seconds followed by 15 seconds of rest of:

Double unders/
k2e’s/
30 inch box jumps/
Rest

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Skill:
Sprint starts

WOD:
200m sprints
6 efforts, 2 minutes rest between

Durability:
Handstand holds, max time x 3

GHD sit-ups
3×10

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