• Free Guest Days Every Saturday!

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

    (Burpees may be included...)

Monday’s WOD

Buy In:
5×3 3 Sec Pause Front Squats E2M

WOD:
5 Squat Cleans (185/135)
12 Ring Dips

4 Rounds

Cash Out:
Max Thrusters (75/55)
1min
45sec
30sec
15sec
Rest equal to work

Don’t forget!!! This Sunday Fall Family Fun Day from 3-6 at Adam and Larae Haggard’s…bring a dish to share and whatever you want to drink! We’ll have games for kids and adults, hayrides, bonfire…don’t miss it! Their address will be posted at the box!

Friday’s WOD

Buy In:
5 x 1 Push Jerk E2M

WOD:
50 DL (115/75)
20 Pull-ups
40 Front Squats
15 K2E
30 Hang Power Snatch
10 C2B
20 Push Press
5 Bar Muscle-ups

Cash Out:
4x200m run

Thursday’s WOD

Buy In:
5 x 1 OHS E2M

WOD:
10 1-arm KB Swings (53/35)
20 Goblet Squats
30 Weighted walking lunges

3 Rounds

Cash Out:
Annie

Double Date Night!

Buy In:
“Randy”

75 Power Snatches (75/55)

10 min cap

WOD:
“JT”
21-15-9
HSPU
Ring Dips
Push-ups

Cash Out:
200m run, 2 rope climbs: 2 Rounds
or
1000m row for time

Tuesday’s WOD

Buy In:
5 x 1 Sumo DL E2M

WOD:
5 Deadlifts (185/115)
10 Kettlebell Swings (53/35)
15 Box Jumps

10 min AMRAP

Cash Out:
30 Muscle-ups for time or 6×3 Strict Pull-ups