WOD Blog

Wed, Aug 20 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 Brooke
Most Recent Benchmark:
Baseline on Sep 25, 2018 (442 days ago)
Metcon: 1489 ConditioningCardio: 14089 SHREDMetcon: 1489 RXOn Ramp 1: Lotsa SquatsOther Posted Results

1489 Conditioning


Metcon: Time
For time
50x Wall balls (10)
90x Mountain climbers
80x AB mat Sit-ups
60x Push-ups
60x Box jump (20 inch)
50x Push press (35#15#)
40x Pull-ups
20x Dips
20x Squat jump
10x Deadlift (155#105#)

0% 0%
1st33:40, grn&blue band pu, green band dip, 65#DL, 35#PP Debbie Wed, Aug 20, 2014
1st39:51Mark Wed, Aug 20, 2014

Mark39:51  grn band pu&dip.155dl
Debbie33:40, grn&blue band pu, green band dip, 65#DL, 35#PP Rx

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