WOD Blog

Fri, Feb 3 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)
Metcon: 17007Other Posted Results

17007


Metcon: Time
Warm-up:

Skill:
Acclimate to weights and movements.

WOD RX:
4 rounds
5x Front squat (135#/95#)
15x KB swings (53#/36#)
10x  Push press (135#/95#)
10x Pull-ups
15x Weighted plate sit-ups (45#/35#)
Row 350m
(30min cap)

100% 0%
TodayAll Time

Britney24:45  S1(65#,26#,grn,25#)4rnds
Rogan28:16  S1, 53# kb, no band pu
Justin L27:33 Rx
Debbie24:36  S1&S2
Luke F24:10 Rx #62 KB
Casey F28:48  Fs 55/ 26 kb/ 55pp 2 rd 35 2 rd/ 25# situp
Mike C29:55  95# fs+pp, 53#kb, 45#su
Leila27:02  S2
Mark29:12 Rx
Stephanie C26:52  S1
Matt H28:20 Rx
Ryan26:56 Rx
Zack??? Rx 4 rounds, while on kid duty
Beth St26:35 Rx

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