• 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...)

Friday’s WOD

Buy In:
5 x 5 DL (70%)

WOD: GMS
40 DL (135/95)
10 DU’s
35 KB Swings (53/35)
15 DU’s
30 Wall Balls (20/14)
20 DU’s
25 Goblet Squats
25 DU’s
20 One Arm KB Snatches
30 DU’s
15 HSPU
35 DU’s
10 Floor Presses
40 DU’s

Cash Out:
3 x 10 GHD Sit-ups/Back Ext.

Thursday’s WOD

Buy In:

5×5 Strict Press at 70%

WOD:

21-15-9

S2OH (135/95)

Rollouts

Cash Out:

3×10 Front Rack Lunges (WOD weight)

Wednesday’s Date Night…

Buy In:
5 x 5 Back Squats (70%) E2M

WOD: OME
“Amanda”
9/7/5
Squat Snatch (135/95)
Muscle-ups *C2B Pull-ups

OR

“Griff”
800m Run
400m Backwards Run
800m Run
400m Backwards Run

Cash Out:
20 TGU

Tuesday’s WOD

Buy In:
1 Clean and Jerk OTM 15min

WOD: GMS
20 Ground to OH (95/65)
10 T2B
15 Ground to OH (135/95)
10 T2B
Max Ground to OH (155/105)
7min cap

Cash Out:
2 Rounds
10 Strict T2B
10 Kipping T2B

Monday’s WOD

We’re starting a new strength cycle…

Come test your baseline tomorrow with:
CrossFit Total:
1RM Back Squat, Deadlift and Strict Press

(we’ll retest in 8 weeks after our cycle completes!)

You’ll have the entire class to warm-up, test your 3 lifts and cool down…let’s get some weight moving!