Welcome to CrossFit West Plains

Welcome to the CrossFit West Plains website.

Workout of the Day

Friday 

6 minute AMRAP:  20 wallballs, 15 toes to bar, 10 deadlifts (225/155#), Rest 5 minutes, 6 minute AMRAP:  10 deadlifts (225#/155#), 15 toes to bar , 20 walllballs

Thursday 

20 minute time cap:  100 push ups, 50 pull ups, 40 push press (75/55#), 30 sit ups, 20 power cleans (135/95#), 10 chest to bar pull ups

Tuesday 

800 meter run, Then 2 rounds for time:  50 thrusters (75/55#), 50 box jumps

WP Endurance Workouts

Friday 

2 rounds:  150 air squats, 150 d/u (unpartitioned)

Friday 

800m run 80 lunges 25/10 400m run 40 ring rows  800m run 80 box jumps  400m run 40 db push press 35/25

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

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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