WOD Blog

Mon, Dec 5 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)

14088 RX


Metcon: Time
Warm-up
Row 500m
10x Jump squats
30x Walking lunges
10X Med ball sit-ups (10lbs)
10x Inch worms
20x Flutter kicks
30x Mountain climbers
5x Burpees

Skill:
Not for time
2x rounds
5x tire flips
10x pistols  (5 on each leg)
5x wall walks
 
5 rounds
50-40-30-20-10x reps
Double unders
21x Sumo Deadlift high pull (75#/55#)
Box jumps (20 inch)

100% 0%
TodayAll Time

Chris M12:27 Rx
Mike C21:19  singles, 75#
Zack16:53 Rx
Mark20:01 Rx
Rogan20:06  Singles
Derek W20:12 Rx
Caitlyn24:00  Singles 36#
Bo26:00  Singles
Seanna18:50 Rx
Kimberly26:13 Rx
Ryley23:00  singles

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