WOD Blog

Thu, Feb 2 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)

14110 RX


Metcon: Rounds-Rx2
Warm-up  

Skill:
Turkish Get-up
Barbell max
S1-S2 Review and mechanics

WOD RX:
Inside-out Bear Complex
Max rounds in 15 minutes
7x Power clean (135#/95#)
7x Push press
7x Back squat
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Dropping the bar at any time during a round is a 10 burpee penalty.

S1 Performance:
Inside-out Bear Complex
Max rounds in 15 minutes
7x Power clean (115#/75)
7x Push press
7x Back squat
------------
Dropping the bar at any time during a round is a 10 burpee penalty.

S2 Conditioning:
Inside-out Bear Complex
Max rounds in 15 minutes
7x Power clean (75#/35#)
7x Push press
7x Back squat
------------
Dropping the bar at any time during a round is a 10 burpee penalty.

100% 0%
TodayAll Time

Tarrah 55#, s2+
Ryan 115#
Leila9+6  S2
Beth St7+9  S1-95# rounds 1

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