Welcome to CrossFit West Plains

Welcome to the new CrossFit West Plains website.

Workout of the Day

Thursday

20 min amrap 10 handstand push ups 10 sit-ups 10 ring dips 10 sit-ups 10 push ups 10 sit-ups

Wednesday

3 rounds 50 double unders 25 pull ups 12 burpees 6 deadlifts 275/185

Tuesday

Wod: 21-15-9 power cleans 135/95, weighted walking lunges 45/25

WP Endurance Workouts

Wednesday endurance

800m run 50 squats 400m run 40 sit-ups 400m run 30 push ups 400m run 20 pull ups 800m run

Endurance Monday

3 rounds- row 500 42 d/u 21 power cleans 85/65 15 front squats 85/65

Friday endurance

4 rounds 50 box jumps 24/20 run 400/row 500

Strength Workout

Strength

Strength: Thursday Jerk – HS Power Clean – 75%x2, 78%x2, 80%x1x3 SLDL – 3×5 3 sets; no rest: 12 KB Swings 12 KB Side Bends (per side)

CrossFit West Plains © 2013