Welcome to CrossFit West Plains

Welcome to the new CrossFit West Plains website.

Workout of the Day

Wednesday

Warm up Shoulder with PVC 7 rounds 25m sprints 60 seconds rest WOD 3 rounds 30 squats 30 push press 30 box jumps Strength 5×5 front squats ending at 80 to 85 percent of 1 rep max Stamina/chopper 30 walking front rack lunges 155-185/115-155 100 four count Mtn climbers 400m buddy carry

Tuesday

Cash in Shoulder with PVC 3 rounds 300m run or row 10 pulls ups (rx+ do 20) WOD 21-15-9 Hang squat snatch 95/65 Chest to bar pull-ups 200m sprint after each couplet Strength Push jerk 3, 2. 1, 1, 1, 1, 1 Work up to max Stamina/chipper (untimed) 25 behind the neck snatch grip push press 155-185/ 115-155 50x renegade row 35-50/ 25-40 400m overhead carry 45/35

Monday

Buy in: shoulder rotations w/ PVC, 200m run, 20 push ups, 200m run, 20 air squats, 200m run Wod: tabata gone bad 8 rounds of each interval w/ 1 minute rest between Wallballs 14/20 SDHP 85/65 Box jumps 24/20 Push press 85/65 Burpees Cash out: 10 handstand push-ups or 10 seated floor press, 20 hollow rocks, 30 Russian seated twist with plate

WP Endurance Workouts

Endurance Monday

1 mile Rest 3 minutes 2×800 meters Rest 2:30 2×400 Rest 2 minutes Run 1 mile

Friday endurance

Masters qualifier event #3 3 rounds 50 calorie row 15 handstand push-ups 50 double unders

Wednesday endurance

5 rounds Run 800m Rest 2 minutes Record total time

Strength Workout

Week 1 – Monday Strenght/Oly

3 position snatch (Floor, below knee, above knee) 60%, 65%, 70% x 4 sets Snatch Pull – 90% x 3 x 3, 95% x 3 x 2 Back Squats – 70% x 5 x 5 Push Press – 70% x 5 x 5

CrossFit West Plains © 2013