WOD Blog

Wed, Mar 4 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 (510 days ago)

15044


Metcon: Reps-Rx2
Warm-up

Skill:
3 rep max front squat
5x5x5x3x3

WOD RX:
Max rounds in 20 minutes
With a single KB (62#/53#) do:
10x Suitcase deadlift
8x Cleans
6x Snatch
4x Thrusters
2x Strict press
Switch hands each round

S1 Performance:
(44#/35#)

S2 Conditioning:
(35#/26#)

100% 0%
TodayAll Time

Brad W12 rounds Rx2 44#
Britney8 rounds 18#  Max 85 front squat
Chris M10 rounds +32  S1
Mark9 rounds  s2

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