WOD Blog

Wed, Jul 16 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)
Cardio: 14060/SHREDMetcon: BaselineOther Posted Results

14060/SHRED


Cardio: Time
Warm-up

1 min intervals with 30 seconds of rest:

Singles w/jump rope
Running in Place
Left/Right Jump
Squat Jumps
Split (lunge) Jumps
Vertical Jump
High knee jumps  



WOD:
Sweet pea
1 round
50x Double unders
10x Box jumps
40x Double unders
20x Box jumps
30x Double unders
30x Box jumps
20x Double unders
40x Box jumps
10x Double unders
50x Box jumps

100% 0%
TodayAll Time

Thomas16:02  singles
Eddie15:25  Singles
Mark16:08  singles
Leanna15:15 Rx
Derek W21:29  Modded DU
Chris M17:35 Rx
Caressa18:00  mod,

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