• Free Guest Days Every Saturday!

    Come join us on Saturday at 9:30am and see what CrossFit Praus is all about!

    (Burpees may be included...)

Wednesday’s WOD:

Warm-up:

Row 750m

5-1 Romanian Deadlift w/pause below knees
5-1 Clean from Hip
5-1 Clean from Below Knee

Strength:

Pause Clean 2-2-2, 3×2

WOD:

30-20-10 For Time:
Dumbbell Snatch, moderately heavy, alternating
Thruster, 75#/55#

TIMECAP: 10:00

*Beginning this Friday, we will be suspending the Friday 6:30pm class for the warmer/summer months. Enjoy the outside!

Tuesday’s WOD

Warm-up:

EMOM 16, alternating:
a) 10 Goblet Step-Ups, low box, alternating
b) 15 Second Chest-to-Wall Handstand
c) 5 Inchworms w/pause @ fully extended position
d) 5 Strict Ring Rows w/pause @ top

Skill:

16 Minutes Volume Accumulation:
5 Wall Walks
5 Strict Chest-to-Bar Pullups
10 Superman Extensions w/pause @ top

WOD: 

5 Rounds For Time:
10 Chest-to-Bar Pullups
10 Ring Dips
10 Box Jump Overs, 24″/20″

TIMECAP: 12:00

*Beginning this Friday, we will be suspending the Friday 6:30pm class for the warmer/summer months. Enjoy the outside!

Monday’s WOD

Warm-up:

Complete all of the following, in any order:
50 Russian Kettlebell Swings (25 Light, 15 Moderate, 10 Heavy)
35 Goblet Squats (20 Light, 10 Moderate, 5 Heavy)
20 Half Kneeling Press/side (10 Light, 10 Moderate)
20 V-Ups, 25 Tuck-Ups, 30 Hollow Rocks

Strength:

Deadlift 5-5-5-5-5, add 5-10lbs to each of your sets from last week

WOD:

AMRAP 15:
50′ Dumbbell Farmer Carry Walking Lunge, moderately heavy
10 Handstand Pushups
20 Butterfly Sit-Ups

*Beginning this Friday, we will be suspending the Friday 6:30pm class for the warmer/summer months. Enjoy the outside!

Friday’s WOD

Warm-up:

EMOM 12, alternating:
a) 10 Goblet Walking Lunges
b) 8 Russian Kettlebell Swings
c) 6 Burpee Pullups

Strength:

Front Squat 5-5-5-5-5

WOD:

For Time:
75 Burpees

At the beginning of every minute, starting with 0:00, perform 5 squat cleans, 115#/75#.

TIMECAP: 12:00

Thursday’s WOD

Warm-up:

7 minutes @ easy pace:
Jog 100m
Crawl 10 steps forward
20 Double Unders
Crawl 10 steps backward
5 Ring Rows, pause @ top

then,

5 Rounds
Power Jerk
Split Jerk
Press in Split

Strength:

Power Clean & Jerk 2-2-2, 3×2

WOD:

4 Rounds for Total Reps:
1:00 Max Rope Climbs, 15′ Ascent
1:00 Rest
1:00 Max Box Jump Overs, 24″/20″
1:00 Rest