WOD Blog

Mon, Jan 26 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: 15017On Ramp 4: The Mean CleanOther Posted Results

15017


Metcon: Time-Rx2
Warm-up

Skill:
Find a 3 rep max for Overhead squat  
5x5x3x3x3

WOD:
5 rounds
10x Overhead squat (115#/85#)
15x Push press (115#85#)
20x Push-ups

S1 Performance:
5 rounds
10x Overhead squat (95/65)
15x Push-press (95/65)
20x Push-ups

S2 Conditioning
3 rounds
10x Overhead squats (45/35)
15x Push-press (45/35)
20x Modified Push-ups/ Ring rows

0% 0%
1st15:35 9:00am workout Leila Mon, Jan 26, 2015
1st27:42Chris M Mon, Jan 26, 2015

Leila15:35 9:00am workout Rx paleo start rep. 72,55,56
Kris1 round 
Chris M27:42  S1
Dan26:25  65#

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