At Home Workout

Mon, Apr 4 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 (558 days ago)

1497 RX


Metcon: Time
Warm-up

WOD:
Triple play, part 1
9 rounds total
30-20-10x reps of
Pull-ups
Push-ups
Sit-ups
Rest 2 minutes after last round
Then, 21-15-9x reps of
Wall ball (20#/14#)
KB swings (53#/36#)
Sit-ups
Rest 2 minutes after last round
Then, 15-12-9x reps of
Deadlifts (225#/155#)
Push press (95#/65#)
Box jumps

100% 0%
TodayAll Time

Dave D30:32 Rx
Luke F28:41 Rx
Bo31:00 s1  95 pp/165 dl
Thomas25:31 Rx
Ryan33:28 Rx
Kimberly34:39  125# DL 35#PP
Chloe R42:08  S2
Mike C34:40  Rx - DL #135, PP #75
Mark26:39 Rx Pr by 10:00 minutes from 6/2014 and at rx. Last time not rx
Derek W34:48 Rx 8 minute PR + Rx
Beth St32:03 Rx

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