Welcome to CrossFit West Plains

Welcome to the CrossFit West Plains website.

Workout of the Day

Wednesday 

13 minute ladder:  5-10-15…Deadlifts (275/185# competitor; 225/155 performance; 185/135 group), Bar facing burpees.   *50 foot handstand walk after each round. Scale HS walk to 3 wall climb

Tuesday 

15 minute AMRAP:  2 rope climbs, 20 wall balls 20/14, 200 meter run

Monday 

Granite Games Qualifier WOD 4:  10 minute AMRAP-6 ring muscle-ups, 12 shoulder to overhead (155/105lbs), 15 burpee box jump overs (24/20in). *scale ring muscle ups to chest to bar pull ups or jumping chest to bar pull ups *scale shoulder to overhead to 115/75 or 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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