WOD Blog

Wed, Oct 22 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)
14136 RxOn Ramp 4: The Mean CleanOther Posted Results

14136 Rx


Time
Warm-up

Skill:
A.  Bench Press 1rep max (no more than 4 rounds with no more than 5 reps to find this max)  
B.  Max effort 1000m row

WOD:  5 RTF

Rd 1:
30 double unders
10 SDHP 95/75

Rd 2:
30 DU
8 SDHP

Rd 3:
30 DU
6 SDHP

Rd 4:
30 DU
4 SDHP

Rd 5:
30 DU
2 SDHP

Scoring:
Post wod time as score; bench press # and 1000 meter time in notes.

100% 0%
1st4:59 Eddie Wed, Oct 22, 2014
2nd6:21 Ryan Wed, Oct 22, 2014
3rd11:22Casey Mil Wed, Oct 22, 2014

Casey Mil11:22  SC1
Rob T8;40  S2 #55 SDHP/90Rope
Richard6:55  S1: 90 ss / 75# SDHP
Shayna7:29  S2 55# SDHP, 90 single jump rope. 1000m row 4:27
Eddie4:59 Rx Singles - 245# bench - 3:26 row
Ryan6:21 Rx
Mike L18:03  #95SDHP, 90 Singles, 3;50 row, 225# bench

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