WOD Blog

Thu, Oct 16 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: 141323 Rep Front Squat MaxOn Ramp 4: The Mean Clean

14132


Metcon: Time
Warm up: (General)
2:30 minutes at each station
Run 400m walk 200m
Airdyn  
Row
Rope

Static Stretch:
Hamstrings
Calfs  
Shoulders

Dynamic Stretch:
Squat jumps 30x
lunges 30x
High kick opposite hand 30x

Skill:
Find a heavy bench for the day.
Use this recipe  
5x@40% 4x@50% 3x@60% 1x@70% 1x@80% 1x@90% 1x@100% etc.

WOD:
7 rounds, 21-18-15-12-9-6-3x reps
Front squats (155#/105#)
Sit-ups

Cool down

0% 0%
TodayAll Time

Tarrah15:16  85#, 7 rounds
Thomas20:04 Rx
Mark14:52  115/. 185 skill
Constanze15:05  75/55#
Debbie10:22  45# - S1 / 105# Skill
Abbie19:13 Rx
Ryan21:14 Rx
Chris M16:00  135/115#
Helyn16:33  45#, 7 rounds; 75# skill
Dan18:48  S1 7rnds

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