WOD Blog

Fri, Mar 13 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)
Metcon: 15050Other Posted Results

15050


Metcon: Reps-Rx2
Warm-up:

Skill:
RX:100 Ab mat-sit ups for time.
S1: 75
S2: 50

WOD RX:
14-minute AMRAP:
7 muscle-ups (Bar or ring)
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’

S1 Performance:
14-minute AMRAP:
7 Chest to bar pull-ups
50 wall balls
100 double-unders

M 14-lb. ball to 10’
F 10-lb. ball to 9’

S2 Conditioning:
S1 Performance:
14-minute AMRAP:
7 Banded Pull-ups/ Ring rows
50 wall balls
100 double-unders

M 10-lb. ball to 10’
F 8-lb. ball to 9’

0% 0%
TodayAll Time

Brad W336 S1 Rx2
Debbie3:08 skill 100 / 221 reps Rx2
Abbie158 Rx
Constanze204  S1 pull-ups, skill 3:08
Seanna188  Ctb,
Dan211 Rx2 20# WB, CTB, DU

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