WOD Blog

Mon, Jun 16 2014

Sat, Apr 22, 2017 at 2:30pm SPEAR Self Defense: Free Introductory Class to the SPEAR Self Defense System. Text Derek at 541-961-7604 for any questions or to Sign up.
Sat, May 6, 2017 at 12:00pm SPEAR Self Defense Course: First Strike: Information and Sign-up Sheet will be available at Crossfit Newport on Monday May 1st. Teaser Classes on Wednesday the 3rd and Friday the 5th at 6:30pm. For Questions and/or Sign Up Contact Derek Wallace @ 541-961-7604 Hope to see you there!
Sat, Sep 30, 2017 at 10:00am Flower Moye's Rowing Seminar: 1-hour workshop. Warm up, find proper seated position, breakdown the stroke for arm, body, and leg. Drills for muscle memory. Small workout.
Thu, Oct 5, 2017 at 6:30pm Flower Moye's Rowing Seminar: 1-hour workshop. Warm up, find proper seated position, breakdown the stroke for arm, body, and leg. Drills for muscle memory. Small workout.
Wed, Nov 15, 2017 at 6:30pm Trainer meeting
Most Recent Benchmark:
Baseline on Sep 25, 2018 (414 days ago)
1436Metcon: Baseline

1436


Time
Warm-up
High knees
Butt Kicks
Walking lunges
10 push-ups
10 sit-ups
10 Air squats
250m row (warm-up))

Slill:
Baseline

WOD:
The other Lynn
Max rounds in 20 minutes
25x Squats
20x Push-ups
15x Box jumps (24/20)
10x Burpees
5x Pull-ups

0% 0%
1st4 roundsTarrah Mon, Jun 16, 2014
2nd4 rds + 70repsJillian D Mon, Jun 16, 2014
1st3 rds 45 reps Ryan Mon, Jun 16, 2014
2nd5 rds + 35 reps Chris M Mon, Jun 16, 2014

Caressa7:31 green band rx p/u, 3rounds, 18reps green band 
Tarrah4 rounds  green band, girl pushups
Chris M5 rds + 35 reps Rx
Jillian D4 rds + 70reps  MOD pushups and 5 pull ups with green band
Ryan3 rds 45 reps Rx

(541)961-9936
710 NE 3rd St, Ste B, Newport, OR 97365 (view larger map)