WOD Blog

Wed, Apr 26 2017

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
Fri, Feb 16, 2018 at 6:30pm Potluck
Most Recent Benchmark:
Baseline on Sep 25, 2018 (517 days ago)
Cardio: 14018 SHREDMetcon: New you class 5

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

Casey Mil12:04  14#/Singles (Skill :36)
Brooke12 min  4+16. bp#35 kb#26
Luke F7:11 Rx 48 second L Sit from the rings
Colin7:41 Rx 43 sec skill
Ariel9:06 Rx 40 sec L sit
Zack8:19 Rx 32 L sit
Kimberly K11:30 Rx 1:01 L-sit
Matt H9:26 Rx
Stephanie C8:58  18# kb thruster, run, du, reverse b
Crystal Fre12:57  8# / 15DU- 60 singles / mod B
Ryan9:54 Rx
Derek W9:08 Rx
Crystal M5 Rx

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