Welcome to CrossFit West Plains

Welcome to the CrossFit West Plains website.

Workout of the Day

Wednesday 

Part 1:  15 minutes for 5×5 bench press. Increase weight each set and note final weight.  Part 2:  12 min AMRAP:  15 wallballs, 10 overhead squats (95/65#), 40 double unders

Tuesday 

20 min. time cap:  50 push ups, 200 meter run, 40 ring dips (scale to box dips), 200 meter run, 30 burpees, 200 meter run, 20 HSPU (scale to dumbbell push press), 200 meter run, 10 wall climbs, 200 meter run

Monday

15 minute AMRAP:  8 bar muscle ups (scale to 15 barbell push ups), 5 clean and jerks (205/145# competitor; 155/105# performance; 115/75# group– scale as needed)

WP Endurance Workouts

Friday 

2 rounds:  150 air squats, 150 d/u (unpartitioned)

Friday 

800m run 80 lunges 25/10 400m run 40 ring rows  800m run 80 box jumps  400m run 40 db push press 35/25

Monday

100 d/u, then:  4 rounds – 21 wall balls 20/14, 18 pull ups, 15 kbs 55/35, 12 hspu; then 100 d/u

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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