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% 1st 20:57 Casey F Tue, Feb 28, 2017 1st 22:55 Rogan Tue, Feb 28, 2017 2nd 27:53 Mark Tue, Feb 28, 2017 Mark 27:53  S1 Luke F DNF Rx Zack DNF Rx 3 rds Rogan 22:55  S1 Kimberly 24:43  S1+ Casey F 20:57  S2 45# bluebnd Cherity 23:17  S2 3 rounds Tarrah DNF  55#, 250 reps in 25 minutes Matt H 23:00  S1 Stephanie C 23:56  45# 3 rds