Welcome to CrossFit West Plains

Welcome to the new CrossFit West Plains website.

Workout of the Day

The Katie

10 thrusters @ 175/125 20 pull ups 10 thrusters @155/115 20 pull ups 10 thrusters @ 135/95 20 pull ups 10 thrusters @ 115/75 20 pull ups 10 thrusters @ 95/65 20 pull ups

Friday

Buy In: 3 Rounds of Cindy   WOD: JT You are welcome Spanky   Cash out: Work with a trainer on a skill

Thursday

Buy In: 3 Rounds of 10 GHD or abmat sit ups 30 Super Mans Bear Crawl down and back 30 Second Ring L Sit   Wod:   1 mile run Death by push ups 1 mile run   Cash Out: Establish a 3 position max clean – high, low, touch and go floor  

WP Endurance Workouts

Monday

10k row

14.5

21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Barbell Burpees

Monday

30 min row Every 5 minutes do 35 situps (5 min, 10 min, 15 min, etc) Record total meters

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

CrossFit West Plains © 2013