WOD Blog

Tue, Feb 14 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)

14176


Metcon: Time
Warm -up 10min

Skill: prep for the WOD 5min

WOD RX:
For Time:

   400m run
   50 Double unders (150 singles)
   40 Abmat sit ups
   30 Snatch (95#/65#) Don't even ask! Full depth squat!
   400m run
   50 Push ups
   40 KB swings (53/44)
   30 Box jumps (30''/24'')
   400m run
   50 Wall ball shots (20/14)
   40 Toes-2-bar
   30 Front rack lunges (95#/65#)
   400m run
   50 Double unders (150 singles)
   40 Abmat situps
   30 Snatch (95#/65#) Same answer here....

45 min cap time.

100% 0%
TodayAll Time

Matt H45::45 Rx Wounded
Stephanie C42:52  S1 dubs
Derek W42:49 Rx
Cherity43:01  S2
ZackDnf  9 reps left

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