WOD Blog

Tue, Apr 29 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
Chris M
Most Recent Benchmark:
Baseline on Sep 25, 2018 (510 days ago)
Cardio,Metcon: 150361402 element

15036


Cardio,Metcon: Time-Rx2
Warm-up 10mins

Skill:
For time.
400m run
25x ab mat sit-ups
25x mountain climbers
25x push ups
25x air squats

WOD RX:
3 rounds for time
25x Shoulder to overhead 115/95
25x Front squats 115/95
25x Thrusters 115/95

S1 Performance:
3 rounds for time
25x Shoulder to overhead (95#/75#)
25x Front squats (95#/75#)
25x Thrusters (95#/75#)

S2 Conditioning:
3 rounds for time
15x Shoulder to overhead (45#/35#))
15x Front squats (45#/35#)
15x Thrusters (45#/35#)

Mobility stretch and foam roll.

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TodayAll Time

Caressa34:50  55# 2 rounds
Tarrah22:21  65 lbs 2 rounds
Chris W25:47  lowered weight in final thrusters
Ryan32:32 Rx
Derek W30:00  45 lbs

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