Welcome to CrossFit West Plains

Welcome to the new CrossFit West Plains website.

Workout of the Day

Friday 31st

No Friday evening classes. Buy in: PVC Stretch 400 meter run Wod: 1,2,3,4,5,6,7,8,9,10 HSPU    (RX to floor) Wallballs 20/14 Rest 3 minutes 10,9,8,7,6,5,4,3,2,1 OHS 115/75 C2B Pull ups Cash out: 5 rounds of Rowling

Thursday 30th

Buy in: PVC Stretch 50 jumping jacks 15 wall squats Wod For time: 100 D/U 21 front squats, 115/85 21 push presses, 115/85 100 D/U 15 front squats, 115/85 15 push presses, 115/85 100 D/U 9 front squats, 115/85 9 push presses, 115/85 Cash out:  stretch

Wednesday 29th

Buy in: PVC stretch 25 super mans 15 wall squats 10 behind neck push press (empty bar) Wod: 14 minute AMRAP: 3 Clean and Jerk RX 165/115, Scale 135/95 10 Box Jumps 24/20 3 Clean and Jerk RX 165/115, Scale 135/95 10 T2B Cash Out: 100 sit ups (3 minute time cap, 1 burpee for each sit up under 100)

WP Endurance Workouts

Wednesday endurance

5 Rounds, 30s Work/30s Rest: Power Snatch (75, 45) Hang Power Clean (75, 45) Thruster (75, 45) Push press (75/45)

Monday endurance

20 amrap 800m run 12 Chest to bar pull ups 12 Deadlifts (BW)

Wednesday endurance

5 rounds 20 wall balls 1 rope climb 20 burpees

Competition Workouts

Competition Wod #4

9 Power Snatch 135/95 (RX Plus = 9 squat snatch 135/95) 15 burpee box overs 24/20 21 KB swings 55/35

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