WOD Blog

Wed, Feb 1 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 (444 days ago)

14182 RX


Metcon: Time
Warm-up

Skill:
2 rounds of
5x Strict Handstand push-ups
5x Strict Pull-ups
5x Strict ring dips

WOD:
3 rounds
20x Double-unders
20x Floor wipers (95#/65#)
20x MB sit-ups
20x MB twists (20#/14#)
20x Knees-to-elbows
20x Hollow rocks

0% 0%
TodayAll Time

ZackDNF  My mid section needs some work
Seanna22:03 Rx
Debbie24:24  S1
Rogan27:14  Singles
Caitlyn29:00  S2
Ariel25:55 Rx
Tarrah29:41  65#, floor sweeper, 14#mbs, sloppy k2e
Ryan28:27 Rx
Luke F25:37 Rx
LeilaDNF  only person at 0900,went for walk
CathyDNF  Got 2rds, did DU, + DU and sweepers of 3rd round.
Derek W28:19  65#
Kimberly29:06 Rx

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