Welcome to CrossFit West Plains

Welcome to the new CrossFit West Plains website.

Workout of the Day

Friday 9/4/15

50/40 cal row, then: 12-10-8-6-4-2 of hspu & t2b, 3 deadlifts between each round 275/185

Thursday 9/3/15

400m run, 45 back squats 135/95, 400m run, 30 front squats 135/95, 400m run, 15 OHS 135/95

9/2/15

10 min AMRAP: 7 hang power cleans 155/105, 7 bar facing burpees

WP Endurance Workouts

Wednesday

10 minutes to finish: 6 rounds of 15/12 cal row, 30 d/u. If you don’t finish in time, 2 mile bike on the Airdyne 

Monday

AMRAP in 25: 20 cal row, 10 ring rows, 15 push ups, 20 squats

Wednesday 

400m run, 50 cal row, 50 push press 65/45, 50 front squats 65/45, 50 box jumps 24/20, 400m run

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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