WOD Blog

Wed, Feb 22 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)

15204


Cardio: Time
Warm-up:

Skill:
Murph mile for time.

WOD RX:
Sweet pea
1 round
50x Double unders
10x Box jumps
40x Double unders
20x Box jumps
30x Double unders
30x Box jumps
20x Double unders
40x Box jumps
10x Double unders
50x Box jumps

RX:24/20
S1:20
S2:12

0% 0%
TodayAll Time

Britney13:43  Singles 20in box/ started at 50BJs
Casey Mil19:22  DU/Sing, 24/20 Skill: 9:42
Boz17:11  3xSingles/24 in. step-ups, 10:06 mile
Ariel14:44 singles  6:45 mile-row
Jillian D7:56 Rx 7:18 run
Quimby11:54  Singles, 8:49 mile
Cathy16:24 singles with DU/Step ups  7:10 mile-row
Tarrah16:15 Rx

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