WOD Blog

Wed, Feb 8 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)

15247 (Tommy Mac Mini)


Time
Skill:  Review form and mechanics on the barbell moves used in the WOD, spend no more than 10 min. reviewing; then setup for WOD.

2 Rounds for Time, 35 minute cap:  

Each of the following moves will be preceded by 6 burpees:

10 thrusters (115/75 lb.)  
10 power snatches (115/75 lb.)  
10 push jerks (115/75 lb.)  
10 hang squat cleans (115/75 lb.)  
10 overhead squats (115/75 lb.)  

(At the end of the WOD, if you finish before the cap time expires, you should have done 60 burpees.)

100% 0%
TodayAll Time

Britney17:43  45#
Luke F16:24 
Tarrah23:56  65#
Seanna18:22  Rx besides forgot to squat clean during first round
Stephanie C18:26  S1
Quimby17:54  S1 55#
Rogan21:09  95#
Casey F18:28  S2
Beth St14:38 Rx
Cathy20:35  S2, 35#, OHS 20#
Ariel21:07  S1 #65
Zack24:38 Rx
Ryan26:58 Rx
Leila18:16 Rx s2

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