Welcome to CrossFit West Plains

Welcome to the CrossFit West Plains website.

Workout of the Day

Tuesday 

12 minute AMRAP:-3 deadlifts (275/185 competitor; 225/155 performance; 185/135 group) -5 handstand push ups (competitor- 45# deficit; performance- to floor; group- 1 abmat; scale to dumbbell push press) -7 pull ups

Monday

3 rounds:200 meter run, 50 lunges, 50 air squats, 50 double unders

Saturday 

10:30 am wod

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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