Welcome to CrossFit West Plains

Welcome to the new CrossFit West Plains website.

Workout of the Day

Monday

Sally up (1 min rest) 3 minutes max rep box jumps 24/20 Thunderstruck (1 min rest) 3 minutes max rep power cleans 115/75

Saturday

The gym will be open at 5:30 am tomorrow for the early birds and at 9 am for those not so early birds.

Black Plate Special

WOD: 5 Rounds 20 Wallballs 20/14 100m Over Head Plate Run 45/25

WP Endurance Workouts

Monday endurance

Run 400m 100 situps Run 400m 75 kb swings Run 400m 50 back extensions Run 400m 25 push press 75/55

Wednesday endurance

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Burpee pull ups Burpee box jumps Sumo deadlift high pulls 75/55

Monday endurance

5 rounds Row 500m 5 Curtis ps 75/55 10 sumo deadlift High pulls

Competition Workouts

Competition Training Wod #1

25 burpees 25 power cleans 135/95 25 burpees with an EMOM during the wod of: 7 wall balls 20/14

CrossFit West Plains © 2013