Welcome to CrossFit West Plains

Welcome to the new CrossFit West Plains website.

Workout of the Day

Tuesday 7/28/15

12-9-6 deadlift (comp 315/225, perf 255/175, group 185/135) and Bar m/u (scale to 15-12-9 c2b or 21-15-9 pull ups)

Monday 

Max hang power clean plus hang squat clean (don’t drop) Drop to 80% for 8 min emom Wod 21-15-9 Overhead squats Handstand push ups 30 double unders after each round (end on du) Weight: Competitor 135/95 Performance 115/75 Group 95/65

Saturday 

7 am wod is…..the skittles wod. Bring your own bag!

WP Endurance Workouts

Monday endurance 

500m row  50,40,30,20,10 Kb swings 55/35 Wallballs sit ups 20/14 pushups 500m row

Wednesday 

800m run, 40 burpees, 400m run, 100 d/u, 800m run, 40 burpees

Monday 7/20/15

4 rounds12 T2B  15 hang power snatch 75/55 18 box jumps 24/20 400m Run

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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