Welcome to CrossFit West Plains

Welcome to the new CrossFit West Plains website.

Workout of the Day

Monday 1/26/15

Buy in: 3 rds Cindy (5 pull ups, 10 push ups, 15 squats) WOD: 15 min. AMRAP: -30 OHS (95/65) -30 sec. plank Cash out: 5×5 Deadlift

Saturday

9 am wod

Friday 1/23/15

Buy in: 500 meter row WOD: -50 wallballs (20/14) -50 medball overhead lunges (20/14) -40 box jumps -40 t2b -30 c2b pull ups -30 burpees -20 power clean (135/95) -20 shoulder to overhead (135/95) -10 snatch (135/95) -10 bar muscle ups *20 minute time cap Cash out: SALLY. UP. (in honor of Jeff Smith)

WP Endurance Workouts

Monday endurance

Run 400m 25 thrusters 75/55 Run 800m 50 deadlifts 75/55 Run 800m 25 hang cleans 75/55 Run 400m

Wednesday endurance

100 wallballs 14/10 80 push-ups 60 pull-ups 40 box jumps 24/20 20 clean and jerks 115/75

Monday endurance

100 situps Run 800m 50 deadlifts 75/55 Run 400m 25 back squats 75/55 Run 400m 50 back extensions Run 800m 100 double unders

Competition Workouts

Competition Wod #4

9 Power Snatch 135/95 (RX Plus = 9 squat snatch 135/95) 15 burpee box overs 24/20 21 KB swings 55/35

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