WOD Blog

Thu, May 28 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 (510 days ago)

15135


Chipper,Metcon: Time
Pre-WOD

Review points of performance
Progressions/drills for each movement
Acclimate with trainer feedback

WOD
RX
Run 400m (or row 500m)
90x Wall balls (20/14)
70x KB swings (53/44)
50x Box jump overs (24/20)
30 Toes 2 bar
Run 400m

S1
Run 400m
70x Wall balls (14/10)
50x KB swings (44/35)
30x Box jump overs (24/20)
20 Toes 2 bar/ Modified
Run 400m

S2
Run 200 (or row 250)
50x Wall balls (10/8)
40x KB swings (35/26)
30x Box step-overs (20)
20x Hang knee raises
Run 200

100% 0%
TodayAll Time

Brad W19:11  S1
Chris H19:50  S1
Christine24:34  S1
Mark23:06 Rx
Zack23:59 Rx
Alex M26:50  s1
Hooker24:24  s1
Nicole H23:15  S2
Beth St22:12 Rx 19 HS pushups
Mike L28:54  S1
jessica27:45  S1
Amber S24:33  S2
Noelle17:48  S1

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