Welcome to CrossFit West Plains

Welcome to the CrossFit West Plains website.

Workout of the Day

Wednesday

Part 1: 6 minute EMOM  3 shoulder to overhead. Work up the first 3 minutes, and stay at a moderate/heavy weight for your last 3 minutes. You CAN work from a rack.   4 minute rest.  Part 2:  10 minute ladder (1,1,2,2,3,3,4,4…..) OHS 115/75, t2b

Tuesday 

5 rounds (15 min time cap):-5 cleans (185/135 competitor; 155/105 performance; 135/95 group) -50 double unders -25 foot handstand walk (5 wall climbs performance; 30 sec handstand hold group)

Monday

Jackie+: 1000m row, 50 thrusters @45#, 30 pull ups (10 burpees anytime you break thrusters, 5 burpees anytime you break pull ups)

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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