Welcome to CrossFit West Plains

Welcome to the CrossFit West Plains website.

Workout of the Day

Monday

Elizabeth:  9-15-21 squat cleans 135/95 (scale to power cleans), ring dips; 3 minutes rest, 4 rounds:  12 t2b, 12 push jerks 135/95, 12 box jumps 24/20

Saturday

The gym will be closed Saturday. Good luck to everyone competing!!

Friday

100 D/U, 40 kbs 55/35, 40 box jumps 24/20, 40 kbs 55/35, 100 D/U

WP Endurance Workouts

Monday

Eva:  5 rounds – 800m run, 30 kbs 55/35, 30 pull ups

Tuesday 

G.I. Jane – 100 burpee pull ups for time

Monday

20 min AMRAP:  35 d/u, 30 air squats, 25 sit ups, 20 push ups, 15 hang cleans 115/75

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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