WOD Blog

Mon, Feb 20 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 (443 days ago)

15020


Metcon: Time-Rx2
Warm-up

Skill:
5x5 Seated Box Strict Press.  

*Focus on a tight, braced midline. Use partners and racks...start light and work up.

WOD RX:
''HELEN''  
3 Rounds for time:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-Ups

S1 performance:
'Helen
3 rounds for time
Run 400m
21 KB swings 44/35
12 Banded pull-ups

S2 Conditioning:
'Helen'
3 round for time:
Run 400m
21 KB swings 35/26
12 Ring rows

0% 0%
TodayAll Time

Ryan10:14 Rx That's a PR!
Boz14:51  S1 blk band
Rogan10:54 Rx
Mark14:23 Rx 62#/Row 135 skill
Casey F12:22  S1 bluebnd skill 50
Zack10:15 Rx 1st Round 53# KB 2&3 @ 62#
Derek W10:23 Rx
Seanna9.50 Rx
Kimberly10:50 Rx
Cathy15:24  S1 35#KB, Purple band/RPU Skill 80#

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