Welcome to CrossFit West Plains

Welcome to the CrossFit West Plains website.

Workout of the Day

Thursday 

4 rounds- 5 minute time cap each round:  21 calorie bike, ski, or row, 15 bar facing burpees, 9 hang power cleans (185/135# competitor; 155/105# performance; 135/85# group), 3 minute rest

Wednesday 

50-30-10:  wallballs (20/14#), handstand push ups (scale to dumbbell push press)*100 foot 1 arm dumbbell overhead walking lunge after each round (70/50#– scale as needed)

Tuesday 

Part 1: 7 minutes to work up to 5 rep max deadlift.  3 minute transition.  Part 2:  10 minute AMRAP:  3 power snatch (135/95# comp; 115/80# performance; 100/70# group), 6 bar facing burpees, 12 ring dips (scale push ups), 24 air squats

WP Endurance Workouts

Friday 

2 rounds:  150 air squats, 150 d/u (unpartitioned)

Friday 

800m run 80 lunges 25/10 400m run 40 ring rows  800m run 80 box jumps  400m run 40 db push press 35/25

Monday

100 d/u, then:  4 rounds – 21 wall balls 20/14, 18 pull ups, 15 kbs 55/35, 12 hspu; then 100 d/u

Competition Workouts

Week 1, Saturday

Snatch from blocks – Max triple, then -10% for 3×2;  Clean & Jerk from blocks  –  Max 3+1, -10% for 3+1×2;  Clean DL with 5 sec eccentric  –  8 RM then -5 & 10% for 8

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