Welcome to CrossFit West Plains

Welcome to the CrossFit West Plains website.

Workout of the Day

Thursday

AMRAP 15: 20 Box Jumps (24/20) 15 wallballs 10 Deadlifts (245/165)

Wednesday

20 min cap: 1200 m run or row 100 double unders 50 wallball squat jumps 100 double unders 1200 m run or row

Tuesday

For Time: 20 Power Snatches (95/65) 20 Box Jump Overs 20 Overhead Squats (95/65) 20 Box Jump Overs 20 Squat Snatches (95/65)

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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