WOD Blog

Sat, Feb 18 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
Gymversary Tarrah-3 & Ryan-3
Most Recent Benchmark:
Baseline on Sep 25, 2018 (444 days ago)

14160 RX


Metcon: Time
Warm-up

Skill:
This workout demands a lot of effort we need to really warm-up and properly mobilize.  Take time to get yourself ready for this. Make sure you Know how to do the the movements and the order of the WOD.

WOD:
For time
Row 500m
50x Box jumps (20 inch)
50x KB swing (53#)
50x Push-ups
50x KB swing
50x Sit-ups
50x KB swing
50x Body row
50x KB swing
50x Dips
50x DUs
5x Rope climbs

100% 0%
TodayAll Time

Luke F24:04 (12:30 PR) Rx
Kimberly35:18  Lil blue band dips

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