WOD Blog

Mon, Feb 16 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: 15032Metcon: Fluffy bunnyOn Ramp 4: The Mean Clean

15032


Metcon: Rounds
General warm-up

Skill:
Find a heavy Clean and jerk.
5x4x3x2x1

WOD RX:
Max rounds in 12 minutes
5x Ground to overhead (135#/95#)
10x Floor wipers
15x Lateral hops over BB

S1 Performance:
Max rounds in 12 minutes
5x Ground to overhead (95#/65#)
10x Floor wipers
15x Lateral hops over BB

S2 conditioning:
Max rounds in 12 minutes
5x Ground to overhead (45#/35#)
10x Floor wipers
15x Lateral hops over BB

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TodayAll Time

Constanze4+5  65lb
Shayna4 Rx 66 push ups in 4 mins, 4 rounds of 10 burpees, 15 box jumps, 400 m run
Jillian D4 +5 Rx
Kris3 Rounds S2 
Dan3 +6  S1

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