New Species CrossFit

06.14.26
Team Speed:
Complete as many rounds as possible in 14 mins of:
Assault Runner, 100 m

WOD:
Complete as many rounds as possible in 14 mins of:
14 Machine Calories
14 Rotating Med Ball Slams, 20/14 lbs
7 Box Jumps, 30/24 in

Post fastest sprint time and rounds to beyond the whiteboard.

06.13.26
Midline:
Tabata Deadbug
Tabata Side Plank
Tabata Side Plank

WOD:
Complete as many rounds as possible in 15 mins of:
10 Alternating Dumbbell Snatches, 50/35 lbs
10 Alternating Pistols
Bear Crawl, 10 yd

Post reps and rounds to beyond the whiteboard.

Huge props to Jeff Sands who is currently competing at the LATAM Masters CrossFit Semifinals in Medellín, Colombia! 🔥

Jeff earned his spot after finishing in the Top 300 worldwide in the CrossFit Quarterfinals and is now competing against some of the best Masters athletes on the planet.

He just completed what he described as the toughest workout of the weekend, and he’s back on the competition floor this afternoon for an event that’s right in his wheelhouse.

We’re incredibly proud of the work he’s put in to get here. Jeff is a great example of what years of consistency, discipline, and showing up day after day can accomplish.

If you’d like to cheer him on, you can watch the livestream here:

https://youtube.com/?si=iVfYm7qXc8Q0wn6y

Give him a shoutout below and help us cheer him on from home! LETS GOOOO JEFF!!!!

Forged Friday🇺🇸
WOD:
Jenny
Complete as many rounds as possible in 20 mins of:
20 Overhead Squats, 45/35 lbs
20 Back Squats, 45/35 lbs
Run, 400 m

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

06.11.26
Strength:
Hang Power Clean 2-2-2-2-2

WOD:
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Dumbbell Hang Squat Clean, 50/35 lbs
Pull-up

Post loads and times to beyond the whiteboard.

06.10.26
Team Conditioning
Complete as many rounds as possible in 12 mins of:
12/9 Ski Ergs
Farmer Carry, 106/70 lbs, 30 m

WOD:
Complete as many rounds as possible in 15 mins of:
5 Medicine Ball Slams, 50/40 lbs
10 AbMat Sit-ups
10/8 Machine Calories

Post rounds to beyond the whiteboard.
📷:

06.09.26
Strength:
Deadlift 5-5-5-5-5

WOD:
For 4 cycles:
AMRAP in 3 mins of:
10 American Kettlebell Swings, 53/35 lbs
5 Burpees

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Post loads and rounds to beyond the whiteboard.

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.