WOD Blog

Mon, Feb 27 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)

17011


Rounds
Warm-up:

Skill:
Row a mile for time.

WOD RX:
Max rounds in 15 minutes
5x Sumo deadlift high pulls (95#/65#)
7x Wall ball burpees (20#/14#)
10x Box jumps (24/20 inch

0% 0%
TodayAll Time

Derek W6 Rx
Britney7 Rx 7:23 mile row
Chris M7 Rx 5:54 1609m row
Luke F7 Rx
Boz S1 (but 4 rds jump/2 step up), 6:56 row
Ryan7 Rx 6:18 row a mile
Ariel7 Rx 6:37 row
Caitlyn S2 (step ups) 7:43 Row
Zack6 Rx 5:49 mile row
Quimby8 Rx 6:49 mile row
Kimberly8 Rx 7:35 row
Cherity 7:42 row
Cathy6 S1 65#, 14# 20' step ups  7:13 row
Jillian D8 with 24 in box Rx 6:28 row

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