Welcome to CrossFit West Plains

Welcome to the new CrossFit West Plains website.

Workout of the Day

Saturday

We will have another early bird workout on Saturday. Wod begins at 6 am.

Freaky Friday

One time through (Fran) 21 thrusters 21 pull-ups (Eva) 800m run 30 kb swings 30 pull ups (Annie) 50 double unders 50 situps (Kelly) 400m run 30 box jumps 30 wallballs

Thursday

4 rounds Run 400m 15 toes to bar 30 push ups 45 squats

WP Endurance Workouts

Wednesday endurance

5 rounds 20 wall balls 1 rope climb 20 burpees

Monday endurance

Run 400m 100 situps Run 400m 75 kb swings Run 400m 50 back extensions Run 400m 25 push press 75/55

Wednesday endurance

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Burpee pull ups Burpee box jumps Sumo deadlift high pulls 75/55

Competition Workouts

Competition Training Wod #2

Every 4 minutes, for 24 minutes (6 sets): Row 500 meters (ladies 400 m) 15 Chest to bar 10 Push Press 155/105

CrossFit West Plains © 2013