New Species CrossFit

06.08.26
Strength:
Front Squat : 5-5-5-5-5

WOD;
5 rounds for time of:
24 Single Arm Dumbbell Overhead Lunges, 50/35 lbs
12 Toes-to-bars

Post loads and times to beyond the whiteboard.

06.07.26
Partner Conditioning:
Complete as many rounds as possible in 13 mins of:
max rep Echo Bike Calories, 30 secs
Rest 30 secs

WOD:
Complete as many rounds as possible in 12 mins of:
2 Wall Walks
4 D-Ball Over Shoulders, 100/70 lbs
8 Split Jumps

Post calories and rounds to beyond the whiteboard.

06.06.26
Strength:
Double Dumbbell Bent Over Row*, 10-10-10-10-10
*pause at the top of each rep for 2 slow seconds.

WOD:
8 rounds for time of:
10/8 Machine Calories
8 Alternating Single Arm Devil Press, 50/35 lbs

Post loads and times to beyond the whiteboard. 📷:

Forged Friday🇺🇸
WOD:
Holleyman
30 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push-ups
1 Power Clean, 225/155 lbs

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

06.04.26
Strength:
5 rounds:
1 Pause Power Sn**ch + 2 Overhead Squats

WOD:
Complete as many rounds as possible in 15 mins of:
8 Box Jumps, 30/24 in
8 Cossack Squats
1 Rope Climb

Post loads and rounds to beyond the whiteboard.

06.03.26
Team Speed:
Complete as many rounds as possible in 13 mins of:
Sled Push High Handle, 240/175 lbs, 20 m

WOD:
Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

Post rounds and times to beyond the whiteboard.

06.02.26
Strength:
Close Grip Bench Press 8-8-8-8-8, (superset with 8 easy ring rows)

WOD:
Complete as many rounds as possible in 13 mins of:
5 Medicine Ball Slams, 50/40 lbs
7 Ring Dips
9 AbMat Sit-ups

Post loads and rounds to beyond the whiteboard.

06.01.26
Strength:
Zercher Squat 3-3-3-3-3

WOD:
21-15-9 reps, for time of:
Hang Squat Clean, 135/95 lbs
Bar Over Burpee

Post loads and times to beyond the whiteboard 📷:

05.31.26
Partner Conditioning:
6 rounds for max reps of:
D-Ball Hold, 1 min
max rep Echo Bike Calories, 1 min

WOD:
Complete as many rounds as possible in 13 mins of:
3 Feet Elevated Ring Rows
6 Alternating Dumbbell Sn**ches, 70/50 lbs
9 AbMat Sit-ups

Post times and rounds to beyond the whiteboard.