WOD Blog

Fri, Mar 3 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)

17015


Metcon: Reps
WORKOUT 17.2

WORKOUT 17.2 Rx’d(Ages 16-54)

Complete as many rounds and reps as possible in
12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups
every 2 rounds.

M 50-lb. dumbbells
F 35-lb. dumbbells

Teenagers 14-15:

Boys use 35-lb. dumbbells, perform toes-to-bars / bar muscle-ups
Girls use 20-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Masters 55+:

Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Scaled: (Ages 16-54)

Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Teenagers 14-15:

Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Masters 55+:

Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups
Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

0% 0%
1st178Seanna Fri, Mar 3, 2017
2nd156Quimby Fri, Mar 3, 2017
3rd147Debbie Fri, Mar 3, 2017
1st114 Luke F Fri, Mar 3, 2017
2nd87 Mark Fri, Mar 3, 2017
3rd81 Chris M Fri, Mar 3, 2017

Casey Mil150  (25#/T2B/20#)
Mark87 Rx 7:59 tiebreaker time
Justin L81 Rx 7:23 tiebreaker
Chris M81 Rx
Leila107  scaled
Debbie147  Scaled (20#, knees/pu, 20#)
Seanna178  Scaled version
Luke F114 Rx
Boz69  Scales
Quimby156  Scaled (20#, knee raises, pull-ups)
Rogan137  Scaled
Casey F112  Scaled PR pullups

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