WOD Blog

Fri, Feb 17 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 Cady
Most Recent Benchmark:
Baseline on Sep 25, 2018 (444 days ago)

17009


Metcon: Rounds
Warm-up:

Skill:
Acclimate to the movements , and find appropriate weights. Please use your trainers for feed back on your movements, and any Questions you might have regarding your form and efficiency.

WOD RX:
Every minute on the minute for 15 minutes
1x Deadlift (155#/105#)
1x Hang power clean
1x Front squat
1x Push press

These movements must be done in there entirety. Each movement needs to meet the points of performance or 'POP'.

0% 0%
1st15 Ryan Fri, Feb 17, 2017
2nd15Derek W Fri, Feb 17, 2017
Zack Fri, Feb 17, 2017

Justin L15 Rx
Boz15  85# (x9) then 95# (x6)
Zack15  1st 10@145# last 5@155#
Derek W15  105
Ryan15 Rx

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