Welcome to CrossFit West Plains

Welcome to the new CrossFit West Plains website.

Workout of the Day

Friday

Masters qualifier event #4 100 wallballs 100 pull ups

Thursday

Shoulder work with PVC, pogo forward down, pogo backward back, high knees down and back, broad jump down, crab crawl back, bear crawl down and back Wod: 10×100 meter sprints Cash out: 400 meter run, 5 minute light snatch work, 25 double unders

Wednesday

Buy in: shoulder rotations with PVC 400 Meter run 3 times through: 10 squat jumps 10 push press w/ bar 10 hang power cleans Wod: 7 minutes to find a 1 rep max clean and jerk Rest 3 minutes Then 21-15-9 Kbs and sit-ups Cash out: take 10 minutes to work on handstands/walking on hands, alternating lead off leg each time 20 pistols 20 toes to bar 20 pull ups Stretch and mobility

WP Endurance Workouts

Friday endurance

Masters qualifier event #3 3 rounds 50 calorie row 15 handstand push-ups 50 double unders

Wednesday endurance

5 rounds Run 800m Rest 2 minutes Record total time

Monday endurance

10. 9, 8, 7, 6, 5, 4, 3, 2, 1 Deadlifts 155/115 Burpees Kettle bells Pull ups

Strength Workout

Week 1 – Monday Strenght/Oly

3 position snatch (Floor, below knee, above knee) 60%, 65%, 70% x 4 sets Snatch Pull – 90% x 3 x 3, 95% x 3 x 2 Back Squats – 70% x 5 x 5 Push Press – 70% x 5 x 5

CrossFit West Plains © 2013