WOD Blog

Mon, Apr 21 2014

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 (422 days ago)

140421 (2.0)


Metcon: Time
General warm-up:
2x rounds of
:10 second air squat hold, followed immediately by 10x air squats.
20x Shoulder press with dumb or kettlebell
25x singles (jump rope)
10x sprawls

WOD specific warm up:
Review complex and it's movements
Review the points of performance  
Acclimate to the movement
 
Strength:  
Back squat complex. Work up to a heavy complex.
1x Back squat
1x Lunge on each side
1x Full depth jumping squat with a :05 second hold at the bottom of squat.
1x Back squat
You'll have 20: minutes to find your heavy complex.

WOD:  
3 Rounds for time.
10 burpees
15 box jumps (30'/24')
20 wall ball shots (#20/#14)

0% 0%
TodayAll Time

Caressa13:37  14 lb wall balls, but not all hit ladies target
Tarrah11:16 Rx 135# front squat

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