Welcome to the new CrossFit West Plains website.
100 Dumbbell thrusters 35/20, 5 burpees at the top of each minute. 15 min time cap
20 min cap: 50 hang power snatch 75/55 25 hspu 50 pull ups Anytime you break, run 200m. When done with those reps, amrap of burpee box jumps. Score is # of burpee box jumps
Five hero wods will be on the white board – pick one! We will be open for normal hours on Friday 5 to 6:30 am 11 am to noon 4 to 6 pm We will be closed Saturday. Trainers will post in the group page if they plan to go in over the weekend. We wish everyone a safe and happy Fourth of July!
Endurance Amrap in 25 DU’S Everytime you break DU’S for any reason you must complete one round of helen. Score is # of DU’S completed.
90 double unders 80 air squats 70 push ups 60 situps 50 calorie row 40 single arm overhead squats 35/20 (20 reps each leg) 30 handstand push-ups 20 dumbell thrusters 35/20 10 muscle ups – bar or ring (scale to 20 pull-ups and 10 ring dips)
1 mile run 25 double unders 800m run 50 double unders 400m run 100 double unders