WOD Blog

Thu, Apr 9 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 (442 days ago)
Metcon: 15064On Ramp 4: The Mean Clean

15064


Metcon: Time
Warm-up:

Skill:Wall ball game

WOD RX:
For time
Run 400m
50x Thruster (65#/45#)
40x Chest to bar pull-ups
30x Box jumps (30/24 inch)
20x Overhead squat (65#/45#)
Run 400m

S1 Preformance:
For time
Run 400m
50x Thruster (45#/35#)
40x Banded chest to bar pull-ups
30x Box jumps (24/20 inch)
20x Overhead squat (45#/35#)
Run 400m

S2 Conditioning:
For time
Run 400m
50x Thruster (35#/15#)
40x Banded pull-ups  
30x Box step-ups (20 inch)
20x Overhead squat (35#/15#)
Runn 400m

100% 0%
1st12:20? Jillian D Thu, Apr 9, 2015
2nd13:40Britney Thu, Apr 9, 2015
3rd16:30Noelle Thu, Apr 9, 2015
1st21:44 Ryan Thu, Apr 9, 2015
2nd16:00Eddie Thu, Apr 9, 2015
3rd22:48Zack Thu, Apr 9, 2015

Dave D16:10  S1
Constanze19:30  Blue chest to bar
jessica25:58  s2
Eddie16:00  S1 with 30' box
Britney13:40  S2 black band /jumps
Kimberly19:08  Black band/35#
Dan23:00 Rx
Seanna17:47  Green band
Thomas21:24 Rx
Ryan21:44 Rx
Zack22:48  green band
Lisa O22:44  skill: 18 secs, 14# WOD: black band; 12 in box; 35#
Noelle16:30  S1 (green band, 35#)
Jillian D12:20? Rx

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