Welcome to the new CrossFit West Plains website.
Our annual 12 gifts of Christmas wod will be Saturday at 9 am! Hours for next week are: Monday and Tuesday: normal hours Wednesday, Dec. 24: no evening classes (5 am and 11 am only) Thursday, Dec. 25: closed (Merry Christmas!) Friday, Dec 26: closed but watch the CFWP group page for open gym times Saturday: wod time tba We hope everyone has a wonderful Christmas! Thank you for being a part of the CFWP family.
Buy in: -band stretch shoulders -skill transfer warm up -duck walks with empty bar -1 min paleo chair WOD: 5 minutes to find max 2 position clean and jerk (should be a clean from the floor, then the hang, then a jerk. No rest in cleans or the jerk) 2 min rest 8 minute ladder (3,6,9..) -OHS (75/115) -bar over burpees Cash out: strict pull up ladder up to 5. Meaning, 1-2-3-4-5-4-3-2-1. Do weighted if this is easy for you. To scale, do negative pull ups and/or ring rows
Buy in: -pray -say goodbye to loved ones (but for real, just row 500 m and stretch) WOD: 14.1 10 min AMRAP: 30 double unders 15 ground to overhead (clean and jerks and snatches are both acceptable) *if you scale, single unders = 3x number of dubs Cash out: Starting at 10, do the death by burpees EMOM