WOD Blog

Tue, Mar 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 Seanna
Most Recent Benchmark:
Baseline on Sep 25, 2018 (510 days ago)

15047


Metcon: Time-Rx2
Warm-up

Skill:
3 rounds not for time.
5x Strict hspu
5x Strict pull-ups
5x Strict Dips

WOD RX:
3 rounds
7x Clusters (95#/65#)
1x Rope climb
20x Box jumps (24/20)
1x Rope climb
35x Double-unders
1x Rope climb
Run 400m
1x Rope climb

S1 Performance:
3 rounds
7x Clusters (75#/45#)
1x Rope climb
20x Box jumps (24/20)
1x Rope climb
105x Single skips
1x Rope climb
Run 400m
1x Rope climb

S2 Conditioning:
3 rounds
7x Clusters (45#/35#))
3x Rope climb/ modified
20x Box Step-ups (20)
3x Rope climb/ modified
75x Single skips
3x Rope climb/ modified
Run 400m
3x Rope climb/ modified

100% 0%
TodayAll Time

Brad W20:57 Rx
Abbie23:02 Rx
Casey Mil24:07  S1: 65#, 24in, Singles
Chris M22:34 Rx
Dan27:31 Rx
Kathy33:34  S2
Ryan24:37 Rx
Constanze26:58  55#

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