WOD Blog

Mon, Dec 1 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 (510 days ago)
Metcon: 14165 RxMax: CFN Oly class 6

14165 Rx


Metcon: Time
Warm-up

Skill:
RX: Practice ring and bar muscle ups.
S1: 3x10 Strict pull up, ring dips.
S2: 3x10 Banded strict pull up, and banded ring dips

WOD:
5 rounds
KB swings 60-40-20-40-60x (53#/36#)
Push-ups 40-20-10-20-40x
Pull-ups 20-10-5-10-20x

100% 0%
TodayAll Time

Ken K10 min amrap  1 round plus 40 reps, mod
Leila10 Rx
Mark27:02 Rx
Richard21:18  S1 mod w/ 35#kb; ring rows; banded pu
Dan27:34  S1
Kris80 KB, 50 pushups, 25 pull ups 

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