WOD Blog

Wed, Apr 6 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 (521 days ago)

14113 RX


Metcon: Time
General warm-up:

Skill:
Acclimate to the movements. find working loads.

WOD:
10 rounds
3x Deadlifts (225#/155#)
6x Handstand push-ups
9x Wall-ball (20#/14#)

0% 0%
TodayAll Time

Nicole H15:57  S2
Dave D15:55 Rx
Leila24:23 s2 10rds  DL 70#
Chloe R16:00  S2
Mark18:20 Rx
Debbie18:24  S1-135# DL, 2 Mat HSPU
Kimberly15:19  2 Mats
Dan20:00  185# DL, 2 mat hspu & pike, 8 rnds + 9 reps
Beth St19:21 Rx
Derek W16:12  Modded HSPU

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