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

    (Burpees may be included...)

Friday WOD

Warm-up:

3 Sets For Quality:
10 Perfect Burpees
15 Goblet Squats, slow eccentric, pause at bottom
20 Superman Extensions w/Pause at top

Strength:

Front Squat 3-3-3, then accumulate 15 paused reps at -15%

WOD:

3 Rounds For Time:
20 Overhead Squats, 115#/75#
20 Bar Facing Burpees

TIMECAP: 15:00

Extra Work:

3 Rounds For Quality:
40 Hip Extensions
20 Toes-to-Bar

Thursday’s WOD

Warm-up:

4 Sets:
Jog 200m
4 Power Snatch w/Pause above knee
3 Hang Squat Snatch from above knee

Strength:

Pause Snatch + Hang Snatch 1-1-1, 4×1

WOD:

Every 5:00 x 4:
200m Run
15 Kettlebell Swings, 32kg/24kg
15/10 Chest-to-Bar Pullups
200m Run

*Score Total Work Time

Extra Work:

Push Press 5-5-5, then accumulate 15 paused reps at -15%

Wednesday’s WOD

Warm-up:

5 Sets:
5 Barbell Thrusters
4 Power Cleans w/Pause above knee
3 Hang Squat Cleans from above knee

Strength:

Pause Clean + Hang Clean 1-1-1, 4×1

WOD:

15-12-9 For Time:
Power Clean, 135#/95#
Thruster, 135#/95#

TIMECAP: 6:00

Extra Work:

Row 5:00 @ 6, into 6 Sets:
3:00 @ 6-7 (22-26 Strokes/Minute)
2:00 @ 7-8 (24-28 Strokes/Minute)
1:00 @ 8-9 (26-30 Strokes/Minute)

Tuesday’s WOD

Warm-up:

4 Sets For Quality:
50′ Forward Crawl
15 Hollow Rocks + 0:20 Hollow Hold
75-100 Single Unders + 10-15 Double Unders

Strength:

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Deficit Handstand Pushup
2) Strict Handstand Pushup
3) Handstand Negative to Headstand
4) Box L Headstand Pushup
5) Box L Headstand Pushup Negative

WOD:

For Time:
75 Double Unders
3 Legless Rope Climbs, 15′ Ascent
75 Double Unders
2 Legless Rope Climbs
75 Double Unders
1 Legless Rope Climb

TIMECAP: 12:00

Extra Work:

Split Jerk 3-3-3, 2×3

Monday’s WOD

Warm-up:

12:00min of:
Row 250m/Bike 500m
10 Glute Bridges, pause at top, slow eccentric
0:10-0:15 L-Hold (paralletes, plates, or low rings – no hanging)

Strength:

Deadlift 5-5-5, then accumulate 15 paused reps at -15%

WOD:

As Far As Possible in 10 Minutes:
10 Calorie Row/Bike
5 Deadlifts, 275#/185#
12 Calorie Row/Bike
6 Deadlifts
14 Calorie Row/Bike
7 Deadlifts
Etc

Extra Work:

3 Sets for Quality:
20 Double Kettlebell Front Rack Walking Lunges
10 Half Kneeling Kettlebell Press/side
15 Single Arm Kettlebell Rows/side