• Free Guest Days Every Saturday!

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

    (Burpees may be included...)

Friday’s WOD

Buy In:
5×2 Jerks

WOD:
42 Pull-ups
21 Push Press (135/95)
30 Pull-ups
15 Push Press
18 Pull-ups
9 Push Press

Cash Out:
Pick your pain

A glimpse at next week for those of you who like to plan!

Monday-Wednesday the schedule will remain the same.
Thursday we’ll have 1 class at 9:30: don’t miss it!
Closed Friday
Guest Day Saturday at 9:30, but no open gym from 10:30-12

 

Thursday’s WOD

Buy In:
Max Weight Push-up

WOD:
4 Front Squats (165/115)
8 Front Rack Lunges
12 Push-ups
3 Rounds

Cash Out:
20 Calorie Row
or 20 Mus for time

Wednesday’s date with…

Buy In:
5×5 Deadlifts

WOD:
“DT”
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
5 Rounds

Cash Out:
3×10
GHD Sit-ups
Back Ext.

Tuesday’s WOD

Buy In:
5×3 OHS

WOD:
1 Hang Snatch
1 Snatch
EMOM 20 min

Cash Out:
50 Hollow Rocks

Monday’s WOD

Buy In:
Rope Climb Practice

WOD:
1min at each station
Rope Climb
Wallballs (20/14)
Toes to bar
Box Jumps (24/20)
Thrusters (75/55)
3 Rounds w/1min rest between rounds

Cash Out:
100 DU’s

Questionable weather reminders!! Remember there is no burpee penalty in place on bad road days…if you choose to come to the box, we want you to get there safely…not rushed! Also, if we need to cancel a class during the winter we will post an announcement on Facebook asap, so keep an eye out!

Also as we hit cold/flu season…if you have a sick munchkin we hate to have you miss the WOD, but for the sake of the other little ones please stay home so we can keep the Praus House as healthy as possible!