WOD Blog

Thu, Mar 12 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)
Chipper,Metcon: LaredoOther Posted Results

Laredo


Chipper,Metcon: Time
Pre-wod:
Airsquat form and technique, paying special attention to:
--Lumbar curve maintained throughout
--Full depth
--Mature squat (shoulders down and up; rather than forward and down)

WOD: Laredo
RX--
6 Rounds for time.
24x Squats
24x Push-ups
24 Walking lunges steps
run 400m (or row 500)

S1--
5 Rounds for time.
18x Squats
18x Push-ups
18x Walking lunges steps
run 400m (or row 500)

S2--
4 Rounds for time.
12x Squats
12x Push-ups
12x Walking lunges steps
run 200 (or row 250)

0% 0%
TodayAll Time

Brad W16:06  S2
Ryan28:42 Rx
Abbie34:36 Rx 600 meter run at middle school
Constanze26:00  Mod push-ups
Dan30:01 Rx
Noelle23:22 Rx
Chris M23:01 Rx 220 DU
Seanna26:56 Rx 185 DU

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