WOD Blog

Tue, Jan 31 2017

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 (443 days ago)

14013


Metcon: Reps
Warm up with review

Acclimate to the movement find proper working loads and heights.

WOD:
3 rounds
5 stations, 1 min each
Row (cals)
Thruster (95#/75#)
KB swings (53#/36#)
Sit-ups
Box jumps (24/20')

100% 0%
TodayAll Time

Casey F216  S1
Luke F290 Rx 99 unbroken DU's
Tarrah238  S1
Mark248 Rx 59 skill
Zack289 Rx 23 DU
Rogan240 Rx
Boz196  S1@ 65#
Derek W268 Rx
Jillian D246 Rx 44lb kb 24in box jumps
Kimberly291  S1

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