WOD Blog

Tue, May 30 2017

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
Sat, Apr 14, 2018 at 8:00am 3rd Annual New You Challenge Orientation
Most Recent Benchmark:
Baseline on Sep 25, 2018 (510 days ago)

15135


Chipper,Metcon: Time
Pre-WOD

Review points of performance
Progressions/drills for each movement
Acclimate with trainer feedback

WOD
RX
Run 400m (or row 500m)
90x Wall balls (20/14)
70x KB swings (53/44)
50x Box jump overs (24/20)
30 Toes 2 bar
Run 400m

S1
Run 400m
70x Wall balls (14/10)
50x KB swings (44/35)
30x Box jump overs (24/20)
20 Toes 2 bar/ Modified
Run 400m

S2
Run 200 (or row 250)
50x Wall balls (10/8)
40x KB swings (35/26)
30x Box step-overs (20)
20x Hang knee raises
Run 200

100% 0%
TodayAll Time

Zack18:36 Rx 2 strict rx hspu 👍
Rogan22:20 Rx 7 hspu strict
Derek W19:21  Mod

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