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% 1st 178 Seanna Fri, Mar 3, 2017 2nd 156 Quimby Fri, Mar 3, 2017 3rd 147 Debbie Fri, Mar 3, 2017 1st 114  Luke F Fri, Mar 3, 2017 2nd 87  Mark Fri, Mar 3, 2017 3rd 81  Chris M Fri, Mar 3, 2017 Casey Mil 150  (25#/T2B/20#) Mark 87 Rx 7:59 tiebreaker time Justin L 81 Rx 7:23 tiebreaker Chris M 81 Rx Leila 107  scaled Debbie 147  Scaled (20#, knees/pu, 20#) Seanna 178  Scaled version Luke F 114 Rx Boz 69  Scales Quimby 156  Scaled (20#, knee raises, pull-ups) Rogan 137  Scaled Casey F 112  Scaled PR pullups