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Saturday

CrossFit Praus – CrossFit

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Metcon (AMRAP – Rounds)

8 min AMRAP

10 SDHP

20 Pull ups

30 tucks ups

2 min rest

8min AMRAP

10 power cleans

20 push ups

30 mason twists

2 min rest

8 min AMRAP

10 KB swings

20 air squats

30 sit ups

2/16/2018

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Warm-up (No Measure)

4 rounds
10 air squats with pause at the bottom
25 ft. bear crawl
25 ft. inchworms
10 pass thru’s

Paused Front Squat (Work to a heavy 3RM then 80% of #RM for 3 x 3 )

Make sure it is a solid 1….2…..3…. count at the bottom of the squat. If you need another athlete to count for you, please do.

Metcon (Time)

10-9- 8-7-6-5-4-3-2-1

Sit Ups
Overhead Squats (95/65)

*each dash represents 20 double unders

Cap 14 minutes

2/15/2018

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Warm-up (No Measure)

10 Minutes of:

5 legs, 5 legs + body, 5 full strokes on rower
10 windmills (5 each way)
5 Boot Strappers
10 Grasshoppers

Clean (6 x 2 working up to 80% of 1RM)

Athletes should work up in weight to approximately 80 % of 1RM. Not all 6 sets of 2 have to be at the 80%. But all athletes should try and make it sets of 2, not singles and not drop and chase if at all possible. Athletes need to practice holding onto the bar.

Metcon (Time)

Abbie’s Old

40 Calories on Bike/Rower
40 Wall Balls
40 Burpees
40 T2B
4 Bar MU’s
O Double Unders

15 minute Cap

2/14/2018

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Warm-up (No Measure)

10 minutes of:
10 Empty barbell good mornings
10 Empty bar Front Squats
10 Tap swings
10 Samson Lunges

5: Back Squat (5 x 3 @ 70% of 1 RM)

Metcon (AMRAP – Rounds and Reps)

Valentine’s Day Partner WOD:

14 Deadlifts (95/65)
14 Dumbell Hang Power Cleans (50/35)
14 Push Press (95/65)
14 Wall Balls (20/14) (10 ft)
14 Mason Twist
14 Front Rack Lunges (50/35) (one dumbbell)
14 Dumbbell Power Snatches (50/35)
28 Chest to Bar Pull Ups
14 Dumbbell Power Snatches (50/35)
14 Front Rack Lunges (50/35) (one dumbbell)
14 Mason Twist
14 Wall Balls (20/14) (10ft)
14 Push Press (95/65)
14 Dumbell Power Cleans ( 50/35)
14 Deadlifts (95/65)

25 MIN AMRAP

2/13/2018

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Warm-up (No Measure)

3 Rounds:

10 Jumping Jacks
10 Frankenstein’s
10 Empty Bar Romanian Deadlifts
10 Tap Swings

Handstand Work

Challenge yourself!! Handstand Walks, Hand stand Push Ups (deficit, strict or kipping), Hand Stand Holds. Do something that challenges your skill.
Work with athletes on new skills, show new drills, use bands on rig for Hand Stand Push ups, get people upside down, teach them skills to work on. Work on for about 20 minutes

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″

Extra Work

EMOM 10

1.) 8 GHD Sit Ups
2.) 8 GHD Back Extensions