WOD Blog

Thu, Feb 23 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)

16118


Metcon: Rounds
Warm up:

Skill:
Acclimate to the movements  
 
WOD RX
Max rounds in 20 minutes
20x Double unders
15x Overhead squats (95#/65#)
10x Toes to bar
5x Handstand push-ups

100% 0%
TodayAll Time

Tarrah4+30  45#, 2 mat hspu, some from box
Leila4 + 24  S2 modified

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