Welcome to CrossFit West Plains

Welcome to the CrossFit West Plains website.

Workout of the Day

Thursday 

18 minute time cap:  100 ft dumbbell overhead walking lunge, 100 double unders, 50 wallballs, 10 ring muscle ups, 50 wallballs, 100 double unders, 100 ft dumbbell overhead walking lunge

Wednesday 

30-20-10:  toes to bar, kettlebell swings (70/55# competitor; 55/35# performance; 45/25# group), box jumps (24/20)

Tuesday 

15-12-9-6-3:  Push press at 75% bodyweight– scale as needed, but they should be relatively heavy.  5-4-3-2-1:  Rope climbs– scale to 20-16-12-8-4 of pull ups or pull up variations. Again, they should be challenging.

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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