Welcome to CrossFit West Plains

Welcome to the CrossFit West Plains website.

Workout of the Day

Wednesday 

Marco:  3 rounds:  21 pull ups, 15 hspu, 9 thrusters 135/95

Tuesday

Part 1:  7 minutes to work toward a 3 RM front squat; 3 minute rest; Part 2:  8 minute cap-150 D/U, 75 push press 75/55. In any remaining time, AMRAP of OH lunges 45/25

Monday

40 deadlifts 225/155, 20 hang squat snatch 135/95, 10 ring m/u, 5 rope climbs

WP Endurance Workouts

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

Friday

5 rounds:  8 power snatch 95/65, 18 burpees, 20 hang cleans 95/65

Wednesday

105 birthday burpees, 105 birthday bench press (45/35), 105 birthday push press (45/35). Happy birthday Jay, Roni, and Zack!

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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