Welcome to CrossFit West Plains

Welcome to the new CrossFit West Plains website.

Workout of the Day

Friday

Karen!!!!! 150 wallballs Reminder – the gym will only be open at 5 am on Friday (5 to 6:30 am). All other Friday and Saturday classes are cancelled due to the tanger competition. Check the Facebook group page- trainers will post if they go in at other times.  At home wod:  15 minute AMRAP: 10 push ups 15 air squats 20 sit ups

Thursday

Thursday  3rds for time 10 power Cleans 175/135 20 t2b 30 DL 175/135 40 sit ups

Wednesday 

Buy in: PVC Stretch 3 rounds of Cindy 5 pull-ups 10 push-ups 15 air squats 4rds 400mrun/500m row 10 Pullups 5 thrusters 125/85 Cash Out: 2 Rounds 10 cal bike. Needs to be performed as a sprint

WP Endurance Workouts

Wednesday endurance 

70 cal row 60 kb swings 50 cal row 40 wall balls 30 cal row 20 pull ups 10 cal row 

Endurance

150 kbs 55/35 7 box jumps EMOM

Wednesday endurance 

100 situps Run 800m 50 deadlifts 95/65 Run 400m 25 back squats 95/65 Run 400m 50 back extensions (supermans) Run 800m 100 double unders 

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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