WOD Blog

Tue, Jul 8 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
Happy Birthday Rogan & Tina
Most Recent Benchmark:
Baseline on Sep 25, 2018 (517 days ago)
Metcon: 1453Other Posted Results

1453


Metcon: Rounds
Warm-up
Run 1200m (3 laps)
broad jumps
walking lunges
25 med ball cleans
20 wall balls
25 flutter kicks
20 sit-ups
25 mountain climbers
10 pull-ups
5 wall climbers

Skill;
5 rounds
Rest as needed between rounds
Push press 5-5-3-3-1x
WOD:

Every second minute on the minute for max rounds
10x Overhead squat (95#/65#)
10x Chest-to-bar pull-ups
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Add 2 reps per round until you can no longer perform the requisite number of reps within the two minute period.

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1st3Noelle Tue, Jul 8, 2014

Caressa105 1 rep max, 17reps  blue band c2b
Leanna2 + 22 reps  black band C2B
Chris W5 Rds Rx
Eddie2 + 2 add'l with added rest time  PVC with 30 rep OHS
Noelle green band c2b, 35# OHS
Constanze2+24reps  35# OHS, purple band c2b

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