WOD Blog

Wed, Oct 7 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)

15208


Cardio: Rounds
Warm-up:

Skill: Pull-up bar work
Work on your Toes 2 bar, Strict pull-up, Bar muscle-up,Kipping movements etc.
10min of work.

WOD RX:
Max rounds in 20 minutes
10x Burpees
10x KB Russian twist (44#/35#)
10x BB floor wipers (95#/65#)

0% 0%
1st5+26 Seanna Wed, Oct 7, 2015
2nd5+20 Debbie Wed, Oct 7, 2015
3rd3 +5Leila Wed, Oct 7, 2015
1st7+12 Mark Wed, Oct 7, 2015
2nd5 +10Casey Mil Wed, Oct 7, 2015
3rd4+20Ryan Wed, Oct 7, 2015

Casey Mil5 +10  35#,65#
Mike C4+10  S1
Aaron H S1
Thomas5 Rx
Abbie5+24 Rx
Seanna5+26 Rx
Mark7+12 Rx
Hooker5+4  S1
Debbie5+20 Rx
Derek W4+ 22 Rx
Dan5 Rx
Leila3 +5  S2
Ryan4+20  S1

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