WOD Blog

Tue, Aug 19 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)
On Ramp 4: The Mean Clean1488 conditioningMetcon: 1488 performanceMetcon: 14088 RX

On Ramp 4: The Mean Clean


Time
Review:  Deadlift, SDHP

Skill:  Med ball clean, power squat clean, hanging clean

For Time:  (10 minute cap)
Each movement is with a pvc pipe, no weight

10 power squat cleans
15 pushups
10 med ball cleans
20 wall ball shots
10 hanging cleans
75 single skips

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TodayAll Time

Michelle Cot10 min  modified rings

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