WOD Blog

Fri, Feb 10 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
Happy Birthday Chris M
Most Recent Benchmark:
Baseline on Sep 25, 2018 (444 days ago)

17008


Metcon: Reps
Warm-up:

WOD RX:
For max reps of power cleans.

16 minute time cap
15x Cluster (135#/95#)
Sprint 200m
10x Cluster (155#/115#)
Sprint 200m
5x Cluster (185#/135#)
Sprint 200m
Max reps power clean (205#/155#)

0% 0%
1st6 @ 75 #Leila Fri, Feb 10, 2017
1st12 Ryan Fri, Feb 10, 2017
2nd10 Luke F Fri, Feb 10, 2017
3rd20Mike C Fri, Feb 10, 2017

Thomas6 Rx
Mike C20  135#
Chris M 115/135/145/165 + 5 thrusters + 13 more PC afterward
Boz22  S2 (105#)
Justin L12@205#  S1 for clusters
Luke F10 Rx
Ryan12 Rx
Cherity27  S2
Leila6 @ 75 #  s2

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