WOD Blog

Thu, Apr 7 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
Gymversary Jillian D-2
Most Recent Benchmark:
Baseline on Sep 25, 2018 (479 days ago)

Laredo


Chipper,Metcon: Time
Pre-wod:
Airsquat form and technique, paying special attention to:
--Lumbar curve maintained throughout
--Full depth
--Mature squat (shoulders down and up; rather than forward and down)

WOD: Laredo
RX--
6 Rounds for time.
24x Squats
24x Push-ups
24 Walking lunges steps
run 400m (or row 500)

S1--
5 Rounds for time.
18x Squats
18x Push-ups
18x Walking lunges steps
run 400m (or row 500)

S2--
4 Rounds for time.
12x Squats
12x Push-ups
12x Walking lunges steps
run 200 (or row 250)

0% 0%
TodayAll Time

Luke F22:26 Rx
Britney23:58  5 Rnds mod pu
Dan29:09  5 rnds
Kathy22:18  S2
Kimberly36:13  Mod pu
Leila24:35 s2  s2

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