Welcome to CrossFit West Plains

Welcome to the new CrossFit West Plains website.

Workout of the Day

Monday 9/22

14 Minute AMRAP: 5 Thrusters  RX 135/95 Scale 115/75 10 C2B pull ups 20 double unders (scale 30 paralette jumps)   Cash out : Sally Up…..squats.  RX 95/65 scale to empty bar

Saturday!

Partner wod at 9 am!

Friday

5 rounds 10 burpee pull ups 20 wallballs 1 Deadlift 275/185

WP Endurance Workouts

Monday endurance

5 rounds 5 HSPU 10 pull ups 15 kb swings 20 push ups 25 double unders

Friday endurance

10 rounds 10 kb swings 10 wall balls 10 box jumps 10 situps

Wednesday

Run 800 meters 200m overhead carry 45/25 Run 800 meters 100m overhead carry 45/25 Run 800m 200m overhead carry 45/25

Strength Workout

Strength

Strength: Thursday Jerk – HS Power Clean – 75%x2, 78%x2, 80%x1x3 SLDL – 3×5 3 sets; no rest: 12 KB Swings 12 KB Side Bends (per side)

CrossFit West Plains © 2013