Welcome to CrossFit West Plains

Welcome to the new CrossFit West Plains website.

Workout of the Day

Saturday 

Gym will be open from 7 to 9 am and again beginning at 10 am on Saturday for anyone wanting to do 15.1 or another wod. 

15.1 Friday 2/27/15

15.1!!!! Pt. 1: 9 minute AMRAP: -15 toes to bar -10 deadlifts (115/75) -5 snatches (115/75) at the 9 minute mark, go immediately into: 6 minutes to find 1 RM clean and jerk

Thursday 2/26/15

Buy in: -burpee broad jumps down/back -Frankensteins down/back -shoulder stretches and hip mobility!! (pvc stretches, snatch balances, paleo chair, etc…) Skill: -Overhead squat (can use rack): 8 @ 60% 6 @ 70% 4 @ 80% -Snatches: 1×5 (one set of five) @60% 2×2 @ 70% 3×1 (three sets of one) @ 80% WOD: 10 minute AMRAP: -10 kettlebell swings (55/35) -10 box jump overs -10 dumbbell snatches cash out: its almost the Open! (and 15.1 is Friday’s WOD– spoiler alert) Work on something you need to get better at. OHS technique with an empty bar? muscle up progressions? Its up to you! **DONT FORGET ABOUT THE OPEN PARTY AT 6:30!!!

WP Endurance Workouts

Wednesday endurance

10 rounds: 1 Rope Climb 10 Push ups 30 Double Unders

Endurance Monday

Row 1000m 10 minute ladder with 75/55 2, 4, 6, 8 ….. Deadlift Hang clean Back squat Then row 1000m

Wednesday

2k Row 25 Sit Ups 1k Row 50 Sit Ups 800m Row 75 Sit Ups 400m Row 100 Sit Ups

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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