WOD Blog

Wed, Mar 1 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 (444 days ago)

17013


Rounds
PART A:  Complete the following three AMRAP's for max reps.  Timer will be set for 13 minutes.  

3 Minute AMRAP  

15 Burpees  
15 Power Cleans (95/65)  

****REST 2:00****  

3 Minute AMRAP

12 Burpees  
12 Power Cleans  

****REST 2:00****  

3 Minute AMRAP

9 Burpees  
9 Power Cleans  


PART B:  13 Minute EMOM

ODD:  Run 100m (S1: Run 50m)  
EVEN: 15 Situps/10 Pushups (S1: 10 Situps/7 Pushups)  

Modify as needed.

0% 0%
1stA: 96 Rx B: 13/13Cathy Wed, Mar 1, 2017
2ndA) 94 s1, mod. burpeesLeila Wed, Mar 1, 2017
1st142 Zack Wed, Mar 1, 2017
2nd140/13 Derek W Wed, Mar 1, 2017

Casey MilA) WB Burbees  B) 16 Rx
Justin LA) 147 B) 20 Rx
LeilaA) 94 s1, mod. burpees  B) 17
BozA: 101 B: 13/13  S1 but ran 100m
Caitlyn20  112 S1
CathyA: 96 Rx B: 13/13  B) 15 situps/10 knee pushups, 100M
Zack142 Rx 13 total B)coach gave us 13 mins total
Kimberly138/13 Rx
Matt HA) 118 B)13/13 Rx
Colin141 Rx Yarg!!! I'm a pirate!
Derek W140/13 Rx

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