WOD Blog

Fri, Jan 15 2016

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)
15024Other Posted Results

15024


Time
Warm-up

Skill:
5x5 Back squat.  Work up to your 80% of your 1rep max.

WOD RX:
6 rounds
15x Wall ball (20#/14#)
15x Ring push-ups
15x Sumo deadlift high-pull (75#/55#)

S1 Performance:
5 rounds
15x Wall ball (14#10#)
15x Ring push-ups
15x Sumo deadlift high-pull (65#/45#)

S2: Conditioning:
3 rounds
15x Wall ball (10#/8#)
15x Push-ups
15x Sumo deadlift high-pull (45#/35#)

100% 0%
TodayAll Time

Casey Mil11:46  3rds: 20#/mixed ring & pushups/75#
Jackson18:18 Rx
Mark15:42 Rx 205 back sq
Stephanie C18:44  6 rds of air squats, mod pu, rowing
Leila23:50  s2, 5rnds, 70#back squat,
Thomas17:32 Rx 205 backsquats
Chris M16:00 Rx 195#
Boz17:51  S1, 55#sdhp
Abbie18:50 Rx
Chloe R15:24  4 RNDS, S2 weight | 145# BS
Kane23:45  5 rounds, 14#/reg and mod/55#
Dave D15:52 Rx 185 bs
Zack19:47 Rx 205# bk sqt
Debbie18:38  S1 regular push-ups skill 130# BS
Beth St17:40 Rx
Kimberly18:45  S1 RX weight /ting push up on knees

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