WOD Blog

Mon, Aug 17 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
Happy Birthday Mike C
Most Recent Benchmark:
Baseline on Sep 25, 2018 (422 days ago)
Metcon: BaselineMetcon: 15179

Baseline


Metcon: Time
Warm up/skill:  Trainer choice

CFN BASELINE

CFN has been doing this baseline over 4 and a half years.

I want athlete buy-in on this baseline today.  Don't go into this with a 'this is too easy' mind-set.  EACH REP should be quality...not sloppy speed.

In order to make this happen, here's how we're gonna do it.

If you have a sub-5 baseline time, you do this wod as a 3RFT.

If you have a sub-10, 2RFT.

If you've never done the baseline, OR you have to modify any part of it, OR you can do the baseline RX but it might be over 10 minutes, do just 1 round for time.

Please consult your trainer with any questions or if you're unsure how many rounds you should do.

500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

(Trainers please note:  Ideally, athletes will be in the 10-12 minute range on this wod.  Advise them accordingly.  ALSO have them notate have many rounds in the 'notes' section of the WOD Blog score area.)

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TodayAll Time

Casey Mil5:22 Rx 11th WOD(5rds)17:05, 24in box, 44#kb, 14#wb
Thomas4:37 Rx 16:01 rx wod
Hannah R5:25 Rx
Dave D4:42 Rx
Ryan4:21 Rx 6th
Kathy7:06 baseline mod pushups and black band  WOD= 3rds 11:07 S2 18lb kb, 8lb wall ball
Mark3:53 Rx 16:31 Rx skill
Jackson4:34 Rx
HookerBaseline 6:02  Wod s2 9:???
Derek W4:17 Baseline Rx 4th
Zack5:16 baseline  14th 5 rounds 14:56 S1
Beth St4:56 Rx 13:56 Rx
Chloe R6:35  blue band, mod pu
Dan4:53 Rx 21 second PR gain
Noelle4:50 Rx 3rd WOD 13:15 RX
Leila7:20  Mod, s2

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