Welcome to CrossFit West Plains

Welcome to the new CrossFit West Plains website.

Workout of the Day

Anthony’s

Row 500m 21 ohs 95/65 21 pull ups 15 power snatch 95/65 15 pull ups 9 thrusters 95/65 9 pull ups Row 500m

Sherrie’s

50 squats 10 burpees 40 situps 10 burpees 30 lunges 10 burpees 20 kb swings 10 burpees 10 bear crawls (pullup bar to pullup bar =1) 10 burpees 20 kb swings 10 burpees 30 lunges 10 burpees 40 situps 10 burpees 50 squats

The Katie

10 thrusters @ 175/125 20 pull ups 10 thrusters @155/115 20 pull ups 10 thrusters @ 135/95 20 pull ups 10 thrusters @ 115/75 20 pull ups 10 thrusters @ 95/65 20 pull ups

WP Endurance Workouts

Monday

10k row

14.5

21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Barbell Burpees

Monday

30 min row Every 5 minutes do 35 situps (5 min, 10 min, 15 min, etc) Record total meters

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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