Welcome to CrossFit West Plains

Welcome to the new CrossFit West Plains website.

Workout of the Day

Wednesday

Fight gone bad

Tuesday

Partner wod: wall ball mile 14/10 rx plus 20 10 burpee penalty for each time ball is dropped

Monday

Helen 3 rounds 400m run 21 kb swings 55/35 12 pull ups

WP Endurance Workouts

Wednesday endurance

2k row 300 double unders 2k row

Monday

15, 12, 9, 6, 3 Burpees Cleans Pull ups Run 400 between each interval

Friday endurance

Run 1 mile 50 overhead squats 55/35 150 double unders Run 1 mile

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