WOD Blog

Wed, Jun 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)

14065


Metcon: Time
Warm-up  

Skill:
Acclimate to the movements. Find proper working loads. Demonstrate proper form to your trainer.

WOD:
10 rounds
10-9-8-7-6-5-4-3-2-1x reps
Sumo deadlift high pulls (75#/55#)
Push-ups
Push press (75#/55#)
Pull-ups
KB swings (53#/36#)
Burpees

100% 0%
TodayAll Time

Britney25:15  45#, mod. Grn/blu- 26#Kb skill:6.4sec
Dave D21:48 Rx
Thomas22:15 Rx
Debbie23:30 / 2:00 skill Rx
Luke F16:07 Rx Video to come...
Mark20:05 Rx
Dan29:40 Rx Finished!
CherityDNF  Made it part way through 4's. Modified
Ryan20:30  65/44
LeilaDNF 31:40 s2  2:40 sprint
Chloe R29 something  S1/s2

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