WOD Blog

Tue, Jul 22 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 (442 days ago)

14065


Metcon: Time
Warm-up  

Skill:
Acclimate to the movements. Find proper working loads. Demonstrate proper form to your trainer.

WOD:
10 rounds
10-9-8-7-6-5-4-3-2-1x reps
Sumo deadlift high pulls (75#/55#)
Push-ups
Push press (75#/55#)
Pull-ups
KB swings (53#/36#)
Burpees

100% 0%
TodayAll Time

Caressa8 rounds (45 sdhp, p/p, 35# kb, black pull-ups  modified
Thomas6 rounds  green band pull ups
Zach27:27 Rx
Pete K29 min yaaaaaa Rx
Constanze5rounds  Modified push-ups, blue band pull-ups, 30lb KB
Noelle27:03 Rx 6.4 sprint
Chris M21:22 Rx
Leanna26:19  black/blue band

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