WOD Blog

Thu, Jul 17 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)
Metcon: 1461Metcon: BaselineOther Posted Results

1461


Metcon: Time
Warm-up
Dynamic stretching
Run 400m
High knees
Butt kicks
Walking lunges
Broad jumps
Bear crawls
25 flutter kicks
25 mountain climbers
5 burpees  

Skill:
Crossfit totals

WOD:
3 rounds for time
10 tire flips
10 wall ball shots (20/14)
3 rope climbs

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