Welcome to CrossFit West Plains

Welcome to the CrossFit West Plains website.

Workout of the Day

Tuesday 

50 foot handstand walk , 30 push ups, 30 kettlebell swings, 50 foot handstand walk, 25 ring dips, 25 kettlebell swings, 50 foot handstand walk, 20 strict handstand push ups, 20 kettlebell swings

Monday 

3 rounds for time:  15 chest to bar pull ups, 12 box jumps, 9 front squats (185/135# competitor; 155/105# performance; 135/95# group– scale as needed. Take bars from floor.)

Friday 

21 cal row, 21 thrusters, 1 min rest, 18 cal row, 18 thrusters, 1 min rest, 15 cal row, 15 thrusters, 1 min rest, 12 cal row, 12 thrusters

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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