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    (Burpees may be included...)

Thursday’s WOD

Warm-up:

5 Sets:
50 Single Unders + 10-15 Double Unders
5 Single Arm Dumbbell or Kettlebell Press/side
10-20 Second Chest-to-Wall Handstand

Strength: 

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

WOD:

AMRAP 12:
10 Handstand Pushups
20 Dumbbell Snatch, light, alternating
30 Double Unders

Extra Work: Half Kneeling Press 4×8/side

Wednesday’s WOD

Warm-up:
3 Sets:
10 Hollow Rocks
8 Counterbalance Goblet Squats
6 Tap Swings on Pullup Bar

Strength: 

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

WOD:

“Cindy”
AMRAP 20:
5 Pullups
10 Pushups
15 Squats

Extra Work: Clean Pull + Clean + Jerk 1-1-1, 3×1

Tuesday’s WOD

Warm-up:

Jog 800m
then, 3 Sets:
3 Snatch Grip Behind-The-Neck Press
3 Drop Snatch
3 Snatch Balance

Strength:

Snatch Balance 2-2-2, 3×2

WOD:

AMRAP 5:
10 Calorie Row
10 Burpees Over Rower

Rest 3:00

AMRAP 5:
1 Rope Climb, 15′ Ascent
15 Sit-ups

Rest 3:00

AMRAP 5:
15 Wall Ball, 20#/14# to 10′
15 Kettlebell Swings, 24kg/16kg

Extra Work: Landmine Row 4×8/side

Monday’s WOD

Warm-up:
3 Sets:
5 Muscle Clean from below knee
5 Power Clean w/Pause below knee
5 Clean w/Pause below knee

Strength:

Clean + Front Squat + Clean 1-1-1, 3×1

WOD:

30-20-10 For Time:
Toes-to-Bar
Back Squats, 95#/65#

TIMECAP: 14:00

Extra Work: Accumulate 50-100 Back Extensions

Friday’s WOD

Warm-up:

4 Sets @ Easy Pace:
5 Single Arm Lunge + Press, left
10 Superman Extensions w/Pause @ top
5 Single Arm Lunge + Press, right
15-30 Second L-Hold

Strength: 

Push Press 5-5-5-5-5

WOD:

AMRAP 20:
9 Strict Press, 95#/55#
9 Strict Pullups
18 One Legged Squats, alternating

Extra Work: Landmine Row 4×10/side