Welcome to CrossFit West Plains

Welcome to the CrossFit West Plains website.

Workout of the Day

Friday

20 minute ladder:  10 HSPU (group:  push ups), 20 pistols (group:  squats), 30 pull ups. Each round add 5 hspu, 10 pistols, and 15 pull ups

Thursday

20 snatch 115/75, 400m run, 15 snatch 135/95, 400m run, 10 snatch 155/105, 400m run (scale as needed)

Wednesday 

4 rounds:-4 power cleans -4 front squats -4 shoulder to overhead Competitor: 205/145# Performance: 165/115# Group: 135/95#  *scale as needed

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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