Welcome to CrossFit West Plains

Welcome to the new CrossFit West Plains website.

Workout of the Day

Saturday & holiday hours

Our annual 12 gifts of Christmas wod will be Saturday at 9 am! Hours for next week are: Monday and Tuesday: normal hours Wednesday, Dec. 24: no evening classes (5 am and 11 am only) Thursday, Dec. 25: closed (Merry Christmas!) Friday, Dec 26: closed but watch the CFWP group page for open gym times Saturday: wod time tba We hope everyone has a wonderful Christmas! Thank you for being a part of the CFWP family.

Friday 12/19/14

Buy in: -band stretch shoulders -skill transfer warm up -duck walks with empty bar -1 min paleo chair WOD: 5 minutes to find max 2 position clean and jerk (should be a clean from the floor, then the hang, then a jerk. No rest in cleans or the jerk) 2 min rest 8 minute ladder (3,6,9..) -OHS (75/115) -bar over burpees Cash out: strict pull up ladder up to 5. Meaning, 1-2-3-4-5-4-3-2-1. Do weighted if this is easy for you. To scale, do negative pull ups and/or ring rows

14.1 (12/18/14)

Buy in: -pray -say goodbye to loved ones (but for real, just row 500 m and stretch) WOD: 14.1 10 min AMRAP: 30 double unders 15 ground to overhead (clean and jerks and snatches are both acceptable) *if you scale, single unders = 3x number of dubs Cash out: Starting at 10, do the death by burpees EMOM

WP Endurance Workouts

Wednesday

3 rounds 50 calorie row 50 double unders 50 situps 59 walking lunges

Monday

3 rds 15 power cleans 105/75 30 box jumps 15 front squats 105/75 30 kb swings

Wednesday endurance

21 – Deadlifts (185/145) 800m Run 15 – Deadlifts (185/145) 800m Run 9 – Deadlifts (185/145) 800m Run

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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