Welcome to CrossFit West Plains

Welcome to the new CrossFit West Plains website.

Workout of the Day

Monday March 30th

Buy in: 3 rounds of 30 seconds jumping jacks 30 seconds air squats 30 seconds lunges For time: 3 rounds 400 meter run 10 KBs 55/35 20 wallballs 20/14 OR 15.5  RX 95/65;  Scale 65/45 27 calorie row, 27 thrusters 21 calorie row, 21 thrusters 15 calorie row, 15 thrusters 9 calorie row, 9 thrusters Cash out: Farmer Carry – full length of gym and back x 3 (go heavy)

Saturday 

Gym will be open by 10 am

Open 15.5

WOD: 15.5 27-21-15-9 Cal Row Thrusters 95/65

WP Endurance Workouts

Monday endurance 

4x400m run – 1 minute rest between rounds 2x800m run – 2 minutes rest between  1 mile run

Friday endurance

20 minute amrap 3 Pullups 6 Pushups 12 Air Squats 15 Abmat Situps

Wednesday endurance 

30 minute row for distance 

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

CrossFit West Plains © 2013