WOD Blog

Wed, Apr 5 2017

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 (422 days ago)

04/08/14 Metcon/Revised 170405


Metcon: Time
Warm up:

Skill:  
500m row for time.

WOD:  
3 rounds for time.
25x Wall ball shots (20#/14#)
25x Box jumps (24'/20')
25x Dead lifts (185#/155#)

100% 0%
TodayAll Time

Casey Mil14:40  2rds(14/24/135) 1:57 500m
Chris M13:46 Rx 1:38
Mike C18:40  155#; skill 1:43
Boz18:42  14#/24in.SUps/145# 1:43 skill
Jozsef18:37 Rx 205#; skill 1:45
Kimberly17:58 Rx 1:54
Derek W15:07 Rx
Zack13:42 Rx 1:35
Seanna13:13  #105
Leila21:59 s2 75 #  skill 2:24
Cristy22:00 3 rds  2:14 500m row
Stephanie C16:12  Shoulder mod with 15# vest

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