WOD Blog

Wed, Feb 15 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)

15168


Calories
Warm-up:

Skill:
Review the Movements working on good form and proper control. Find suitable working weights for the WOD.

WOD RX:
For max calories
10 minute time cap
Run 400m
30x Back squat (135#/105#)
30x Front squat (95#/65#)
30x Overhead squat (75#/55#)
Row for max calories

S1 Performance:
For max calories
10 minute time cap
Run 400m
30x Back squat (115#/85#)
30x Front squat (75#/65#)
30x Overhead squat (65#/55#)
Row for max calories

S2 Conditioning:
For max calories
10 minute time cap
Run 400m
30x Back squat  
30x Front squat  
30x Overhead squat  
Row for max calories

0% 0%
TodayAll Time

Britney 65# all& ten OHS@45#
Luke F23 Rx
BozDNF  73 reps @ 75/65/35
Mike CDNF  tough one
Zack16  S1 Run 115/95/75
QuimbyDnf  90reps 85#, 65#, 45#
Rogan S1
LeilaDNF  35#,

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