WOD Blog

Tue, Jan 20 2015

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: 15014 RXOn Ramp 4: The Mean CleanOther Posted Results

15014 RX


Metcon: Rounds-Rx2
Warm-up

Skill:  
100 Ab mat sit-ups for time:

WOD RX:
Max rounds in 20 minutes
10x Pull-ups
5x Deadlift (115/75)
8x Push-press (115/75)

S1 Preformance:
10x Banded Pull-ups
5x Dead lifts (95/55)
8x Push-press (95/55)

S2 Conditioning:
10x Ring rows
5x Dead lifts (45/35)
8X Push-press (45/35)

0% 0%
TodayAll Time

Brad W9 Rx
Thomas10 Rx
Mark8 Rx
DebbieAbs 3:12 / 7 Rounds Rx
Constanze7 rounds  65#/ green band. 3:09 Abs
ZackAbs 4:53 8 rounds S1  green to blue band
Hooker8 S1  4:00 100 sit ups

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