WOD Blog

Mon, Dec 19 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 (517 days ago)

14018 SHRED


Cardio: Time
Skill:
4 timed attempts max L sit hold

WOD: For Time

(UNLIKE last time, there is a 14 MIN TIMECAP, so scale accordingly.)

RX:
30 Wall ball shots, 20/14#
Row 500 (or run 400)
30 DU's
30 Burpees
30 DU's
Row 500 (or run 400)
30 Wall ball shots

Intermediate:
20 WBS, 14/10#
Row 500
30 DU's
20 Burpees
30 DU's
Row 500
20 WBS

Beginner:
20 WBS, 10/8#
Row 300 m
30 single skips
15 burpees
30 single skips
Row 300 m
20 WBS

100% 0%
TodayAll Time

Christi10:46  S2, 30s L-sit
Derek W10:25 Rx
Casey F14:15  S1 28 sec L sit
Dave D9:53 Rx 25second L hold👎
Luke F9:43 Rx 51 second L sit
Caitlyn12:47  S1 50 second L sit
Cyle14:04  S1 30 second L sit
Britney11:22  Singles,10#wb,run/row; 60secL-knee hold
Chris M11:06 Rx 44 sec L-SIT
Tarrah16:38 Rx 32 sec L sit
Boz15:03  S1, skill 24 sec
Rogan12:20  S1, 20# wb, row, 22 sec L-sit
Mark15:25 row!! Rx 52 sec lsit
Mike C13:05  Row, singles; skill 42 sec L-sit
Kimberly K14:53 Rx 48s L sit
Zack11:42 Rx 21s L sit
Ryley11:14  S1 43 sec L-sit

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