WOD Blog

Fri, Sep 9 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
Happy Birthday Bo
Most Recent Benchmark:
Baseline on Sep 25, 2018 (422 days ago)
Metcon: 15215Metcon: BaselineChipper: New you 17

15215


Metcon: Rounds
Warm-up:  

Skill:
Baseline

WOD RX:
Max rounds in 12 minutes
6x Squat clean (135#/95#)
12x Pull-ups
15x Double unders

0% 0%
TodayAll Time

Casey Mil3 (75/Singles)  Baseline: 4:53
Patti3 (55/GB/Singles)  Baseline: 6:02
Boz3+10  S2 (65#/blk band)
Steve3+6  S1.5(75#,RxPU,45SS)
Mark5+15 (pr) Rx
Caressa5+17  35#bar, singles, purple band
Kimberly2 + 30  85#
Justin L4 Rx
Bo4 rds  s1
Leila4+9  s2

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