WOD Blog

Mon, Nov 24 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 Evelyn
Most Recent Benchmark:
Baseline on Sep 25, 2018 (510 days ago)
Metcon: 14160 RXMax,Readiness: CFN Oly class 5

14160 RX


Metcon: Time
Warm-up

Skill:
This workout demands a lot of effort we need to really warm-up and properly mobilize.  Take time to get yourself ready for this. Make sure you Know how to do the the movements and the order of the WOD.

WOD:
For time
Row 500m
50x Box jumps (20 inch)
50x KB swing (53#)
50x Push-ups
50x KB swing
50x Sit-ups
50x KB swing
50x Body row
50x KB swing
50x Dips
50x DUs
5x Rope climbs

100% 0%
TodayAll Time

Casey Mil32:02  S1 Performance: Kb - 30#, Body Rows (moved bar closer to ground after 10 reps), Dips (green band after 10 reps)
Thomas46:40 Rx this one hurt... so many swings.
Britney32:30  S1; green band for dips; bar lowered for body row;kb26#
Mark42:42  grn band dips
Luke F36:34 Singles Rx
Abbie34:14  green band for dips
Seanna43:11  Modified PU, dips, body row
Shayna45:00  Green band for dips, 100 jump ropes
Dan33:48  S1
Leila0.0  on ramp, class 2

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