WOD Blog

Mon, Feb 13 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: 15059Cardio,Chipper: 15046/WOD,SHRED

15059


Metcon: Rounds
Warm-up:

Skill:
Find a 3 rep max for the day for your Back squat.
5x5x5x3x3

WOD RX:
Max rounds in 15 mins
10x Wall-ball (20#/14#)
10x Toes to bar
10x Box jump (30/24inch)

S1 Performance:
Max rounds in 15 mins
10x Wall-ball (14#/10#)
10x Toes to bar/ Pull-ups
10x Box jump (24/20 inch)

S2 Conditioning:
Max rounds in 15 mins
10x Wall-ball (10#/8#)
10x Banded Pull-ups
10x Box jump/ Step-ups (20 inch)

0% 0%
TodayAll Time

Britney7+20  10wb20kneesto elbows
Luke F7+10 Rx #300 3 rep max squat
Boz6+11  S1 blkbndPU/boxSU, skill 145#
Casey F5+16  S1 bluebnd 135#bs pr
Rogan6+15 Rx 225# skill
Derek W7 + 12 Rx
Mark5+13 Rx
Beth St6+18 Rx 225# skill
Matt H6+10 Rx
Stephanie C6+3 Rx
Quimby6+10 Rx  135# 3 rep back squat

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