WOD Blog

Sat, Jun 2 2018

Fri, Jun 29, 2018 at 6:30pm Ariel and Colin's Going Away Party at Jill and Mike's: Bring outside seating and a dish to share. Send off our beloved Phillips!
Sat, Oct 13, 2018 at 8:30am The CFN Triathlon Toledo: Super fun family event. As competitive as you make it. Scalable version for your level of fitness. Don't swim? We will be having a kick Board version as well.
Tue, Oct 30, 2018 at 6:00pm Halloween Party!: Wear a costume, bring a dish to share, and bring friends and family :)
Sat, Dec 8, 2018 at 10:00am SPEAR Self Defense Class: Come in and learn some important skills that you need to have but hope you'll never have to use. 15$ donation goes toward CARDV. 10am - 12pm
Thu, Feb 21, 2019 at 4:30pm 2019 Crossfit open: Event, Potluck, Overall good times.
Robert S
Most Recent Benchmark:
Baseline on Sep 25, 2018 (510 days ago)
1441180602 - SHRED - Tabata This!


In Teams of 2

*Partner A works while Partner B performs the hold (change out as needed).

Between both athletes complete:

50 Strict Press 115/65#
Chin over pullup bar hold

50 Alt lunge 115/65#
Handstand hold

50 T2B
Pullup bar static hold

50 WBS 20/14#
Front rack barbell hold 115/65#

50 BJ, 30/24'
Plank hold

**Every time reps stop or a partner stops a hold, partners must switch.

40 reps, barbell weight goes down to 95/55#

30 reps, barbell weight 75/35#, step ups

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Raysha52  Black band, PU

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