Welcome to CrossFit West Plains

Welcome to the CrossFit West Plains website.

Workout of the Day

Friday

5 rounds:  21 wall balls 20/14, 15 burpees, 9 deadlifts 225/155

Thursday 

15 minute cap: 100 d/u (scale to 100 mountain climbers) then: 50 box jump overs 24/20, 40 ohs (comp-135/95, perf-115/75, group-95/65), 30 push press (comp-115/75, perf-95/65, group-75/55), 20 thrusters (comp-95/65, perf-75/55, group-65/45), then: 100 d/u

Wednesday 

Part 1:7 min EMOM:-5 T2B, -5 burpees Part 2:  7 min AMRAP:  10 front squats (155/105#; 135/95#; 115/75#) 10 deficit handstand push ups (to floor performance; 1 abmat group)

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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