Workout of the Day

bt_bb_section_bottom_section_coverage_image

New Species

WORKOUT OF THE DAY

WOD

Jan
2011

January 19, 2011

Skill Work
Push Jerk
5-5-5-5-5

WOD
Five rounds for time of:
Run 400 meters (sub concept 2)
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

WOD

Jan
2011

January 18, 2011

Skill Work
Kipping Pull Up

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

WOD

Jan
2011

January 17, 2011

Five rounds of:
15′ Rope climb, max reps in 3 minutes

Kevin Montoya: 13, 11, 9, 8, 9.
Lance Cantu: 12, 8, 9, 8, 7.
Candice Ruiz: 8, 7, 7, 6, 5.
Brandon Pastorek: 8, 7, 6, 6, 6.
Michelle Benedict: 6, 6, 6, 5, 5.
Post reps for each round to comments.

WOD

Jan
2011

January 16, 2011

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

WOD

Jan
2011

January 15, 2011

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Josh Everett 4:21, Kristan Clever 5:30 (95lbs), Brandon Phillips 5:39, Brandon Pastorek 6:21, Travis Holley 6:30, Lance Cantu 6:34, Candice Ruiz 7:42 (95lbs), Rebecca Voigt 7:58 (95lbs), Katie Hogan 11:45 (95lbs).
Post time to comments.

Rmember to get your notebooks and keep track of your scores/times/weights.

WOD

Jan
2011

January 14, 2011

imageBrooke setting up on her way to her max deadlift.

REST DAY!

For those of you who can’t rest…

Barbara
5 Rounds for Time
20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats

Post scores to the comments section.

WOD

Jan
2011

January 13, 2011

Skill Work:
Back Squat
3-3-3-3-3

Five rounds of:
20 GHD Sit-ups
5 Push jerk

Michelle Kinney 5:52 with 115lbs, Kim Malz 6:41 with 115lbs, Michelle Benedict 7:01 with 105lbs, Kristan Clever 8:55 with 160lbs, Rob Orlando 9:07 with 230lbs, Rebecca Voigt 10:58 with 155lbs.

Post scores to the Comment Section

2011 01 12 10 39 10 907
This is RIDICULOUS! Spanx for men, maybe try some New Species Crossfit!

2011 01 12 10 39 10 907 300x169 1

WOD

Jan
2011

January 12, 2011

Skill Work:
Deadlift
1-1-1-1-1

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

Josh Everett 9 rounds + 129 meters, Rob Miller 8 rounds + 20 push-up, Kristan Clever 8 rounds, Kevin Montoya 7 rounds + 19 push-up, Michael Giardina 7 + 241 meter.

Post your scores to the Comment Section!

WOD

Jan
2011

January 12, 2011

battleoftheboxesNS

New Species at Battle of the Boxes

Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps

Chris Spealler 9:45, Kevin Montoya 13:33, Michael Giardina 13:36, Kristan Clever 13:59 (16lb ball, 95lb clean), Brandon Phillips 17:18, Lance Cantu 18:36, Jeremy Thiel 19:47, Lindsey Smith 20:13 (14lb ball, 95lb clean), Laura Demarco 20:59 (14lb ball, 95lb clean).
Post time to comments.

battleoftheboxesNS 300x223 1

WOD

Dec
2010

December 8, 2010

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Kevin Montoya 9:52, Dave Leys 9:55, Lucas Zepeda 10:05, Jake Martin 10:33, Rob Orlando 10:34, Connor Martin 10:52, Kristan Clever 11:04, Alison Patenaude 11:19, Jordan Wallace 11:49, Laurie Galassi 11:55, Kim Malz 12:30.

Post time to comments.

captnparralletpushup

Happy Birthday, DJ Captn20!

captnparralletpushup 300x223 1