WOD Blog

Wed, Oct 15 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)
Metcon: 14131On Ramp 4: The Mean Clean

14131


Metcon: Time
Warm-up:

Skill:
Every minute on the minute for 10 minutes
30x Double unders
5x Deadlift (365#/255#)

WOD:
Breezy
3 rounds
21-15-9x reps
Wall balls (20#/14)
Push-ups
Sit-ups
Squats

100% 0%
TodayAll Time

Thomas7:08 Rx 10 rounds 275# singles
Brad W7:22 Rx 8 rounds 365/315# singles
Casey Mil10:15  RX2
Britney7:40  Rx2-
Mark5:35 Rx
Luke F5:13 Rx
Mike L11:00 Rx 10 RDs.., 225# , singles
Michelle Cot10:20  S1 ring rows
Ryan6:14 Rx
Jillian D6:47 Rx 10 rounds RX

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