WOD Blog

Mon, Aug 18 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)
1487 Conditioning1487 Performance1487 RXMetcon: New you/ On Ramp 6: Snatch

1487 Conditioning


Time
Warm-up
400m run
25 Du's or 75 singles
Bear crawls
Walking lunges
High knees
Butt kicks
10x push-ups
15x sit-ups
20x air squats

Skill:
Not for time
10x hspu Modified On a box
10x ohs (55#35#)
10x Floor wipers  

WOD:
For time
75x Thrusters  (55#35#)
Do 7x push-ups at top of each minute

0% 0%
1st7:50 Debbie Mon, Aug 18, 2014
1st8:56 Eddie Mon, Aug 18, 2014
2nd10:40Mark Mon, Aug 18, 2014

Chris W6:40 Rx
Mark10:40  RX,1ST 19 thrusters.45 rest
Eddie8:56 Rx
Debbie7:50 Rx 35# bar, modified PU
Caressa16:40  Knee problem, did 5 rounds of 10 green band pullups, 10 situps, 15 pushups
Constanze8:45 Rx

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