WOD Blog

Wed, Mar 11 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 (479 days ago)

15048


Cardio: Rounds
Warm-up:

Skill:
Back squat
Work up to 80% of your 1 rep max.
5x5x5x5x5

WOD RX:
Max rounds in 12 minutes
10x Med ball sit-ups (20#/14#)
15x Push-ups
30x Squats

S1 Performance:
Max rounds in 12 minutes
10x Med ball sit-ups (14#/10#)
15x Push-ups
30x Squats

S2 Conditioning:
Max rounds in 12 minutes
10x Med ball sit-ups (10#/8#)
15x Push-ups
30x Squats

0% 0%
1st7 Jillian D Wed, Mar 11, 2015
2nd5 + 50 reps / 125# skill Debbie Wed, Mar 11, 2015
3rd5+20. Squat clean 55lbBritney Wed, Mar 11, 2015
1st8+4 Mark Wed, Mar 11, 2015

Brad W6+36 Rx
Mark8+4 Rx
Debbie5 + 50 reps / 125# skill Rx
Constanze4+17 Rx Skill 115
Britney5+20. Squat clean 55lb  S1
Jillian D7 Rx 20lb MedBAll

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