WOD Blog

Tue, Feb 10 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
Happy Birthday Chris M
Most Recent Benchmark:
Baseline on Sep 25, 2018 (442 days ago)
Metcon: 15028On Ramp 4: The Mean CleanOther Posted Results

15028


Metcon: Time-Rx2
Warm-up

Skill:
Back to basics: ''Med ball clean'
Going over the movement and the technic.  

WOD RX:
Polish crippler
For time
100x Burpees
On your way to 100 reps you mush perform 10x double under every minute on the minute.

S1 performance:
Polish crippler
For time
75x Burpees
On your way to 75 reps you mush perform 30x Single skips every minute on the minute.

S2 conditioning:
Polish crippler
For time
50x Burpees
On your way to 50 reps you mush perform 20x Single skips every minute on the minute.

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1st6:42 Jillian D Tue, Feb 10, 2015
1st6:00 Chris M Tue, Feb 10, 2015
2nd8:42Casey Mil Tue, Feb 10, 2015

Brad W11:42 Rx
Thomas10:38 Rx
Casey Mil8:42  Performance: Singles
Zach16:34 Rx
Chris M6:00 Rx
Abbie9:36 Rx
Jillian D6:42 Rx
Shayna10:55  S1 I tried doing RX but failed at DUs
Kris38 Burpees S2 
Leila paleo challange: Dead lift PR 135, hurt back on 145

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