WOD Blog

Tue, Feb 28 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)

17012


Metcon: Time
Warm-up:

Skill:
We will be going over the Romanian dead lift. Aka the stiff legged dead lift.
Working on form and mechanics. Then finding a proper working weight for the WOD.

WOD RX:
4x rounds
Use same bar load throughout
15x Overhead squats (95#/65#)
15x Pull-ups
15x Split jerk
15x Knees to elbows
15x Hang power clean
15x Stiff-legged deadlif

100% 0%
1st20:57Casey F Tue, Feb 28, 2017
1st22:55Rogan Tue, Feb 28, 2017
2nd27:53Mark Tue, Feb 28, 2017

Mark27:53  S1
Luke FDNF Rx
ZackDNF Rx 3 rds
Rogan22:55  S1
Kimberly24:43  S1+
Casey F20:57  S2 45# bluebnd
Cherity23:17  S2 3 rounds
TarrahDNF  55#, 250 reps in 25 minutes
Matt H23:00  S1
Stephanie C23:56  45# 3 rds

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