Welcome to CrossFit West Plains

Welcome to the new CrossFit West Plains website.

Workout of the Day

Friday 5/22/15

Buy in: -2 minutes airdyne -high knees -butt kicks -Frankensteins -lateral lunges WOD: 45 pull ups 45 thrusters (115/75; 95/65) Cash out: (Outside) 3 rounds: -40 yd sled push (down/back outside of WOD side) -10 kbs

Thursday 5/21/15

Buy in: Mobility. 2 rounds of: 10 GHD back extensions 10 wall squats Part 1: 5 minutes to establish 1RM squat clean from position 1 (high hang only) 1 minute transition. 8 minute EMOM: 1 high hang squat clean + 2 front squats @ 80% Part 2: 100 double unders 1 mile run 100 double unders Cash out: 10 minutes of muscle up progression or drills. Trainer will help.

Wednesday 5/20/15

Buy in: 2 rounds with bar: 5 snatch grip push press (behind the neck) 5 OHS 5 snatch balance *work up to WOD weight WOD: 1000 m row 15 bar facing burpees 15 power snatches (155/105 competitor; 125/85 performance; 95/65 group_ 750 m row 12 bar facing burpees 12 power snatches 500 m row 9 bar facing burpees 9 power snatches Cash out: 2 rounds: -Farmer carry down/back -Max effort bar hang

WP Endurance Workouts

Wednesday endurance

25 min time cap: 2 rounds Eva 800m run 30 kbs 30 pull ups In remaining time: Max calorie row

Monday endurance 

2 rounds Run 400m 14 ohs 75/55 14 front squats Run 400m 14 back squats 14 thrusters

Wednesday endurance 

20 min AMRAP: 25 double unders 25 push ups 25 sit ups 25 squat jumps

Competition Workouts

Competition Wod #4

9 Power Snatch 135/95 (RX Plus = 9 squat snatch 135/95) 15 burpee box overs 24/20 21 KB swings 55/35

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