• 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...)

Monday’s WOD

Warm-up:

Jog 400m, then 3 sets:
25′ Forward Crawl
10 Single Leg Glute Bridge/side
15 Russian Kettlebell Swings

Strength:

Deadlift 1-1-1-1, then 3×2

WOD:

10-20-30-40 For Time:
Wall Ball, 20#/14# to 10′
Burpee

TIMECAP: 15:00

Extra Work:

3 Sets, Not For Time:
10 Split Stance Romanian Deadlift/side
10 Single Arm Dumbbell Rows/side
0:30-0:45 Sorenson Hold

Friday’s WOD

Warm-up/Gymnastics:

EMOM 20, Alternating:
a) 0:20 L-Sit or Tuck Sit
b) 5-8 Ring Dips

WOD:

10 Rounds For Time:
5 Deadlifts, 245#/165#
8/5 Plyometric Pushups

TIMECAP: 13:00

Extra Work:

Behind the Neck Strict Press

5-5-5-5-5
X131 Tempo

Thursday’s WOD

Warm-up:

5 Sets:
3 Power Clean from Hip
3 Full Clean from Knee
3 Push Press
3 Press from Split
3 Split Jerk

Strength:

Clean and Jerk

12×1 EMOM
Reps 1-6: 70%x1x2, 75%x1x2, 80%x1x2
Reps 7-12: Work at athlete’s discretion between 80-90%

WOD:

For Time:
30 Burpees
20 Dumbbell Snatch, 50/35, alternating
100′ Double Kettlebell Front Rack Walking Lunge, 53/35

TIMECAP: 5:00

Extra Work:

4-5x200m Sprint

Notes
Full recovery between sets, 3+ minutes. This is speed work, not conditioning.
Warm-up thoroughly! High knees, buttkickers, and other running drills, as well as a few short runs building in speed are a good way to prepare for these efforts.

Wednesday’s WOD

Warm-up:

EMOM 12, alternating:
a) 8 Single Arm Strict Press/side, light weight + controlled eccentric
b) Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)
c) 3 x 0:05 Passive Hang + 0:05 Retracted Hang

Gymnastics:

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

1) Strict Chest-to-Bar Pullup
2) Strict Pullup
3) Pullup Negative
4) Piked Assisted Pullup
5) Ring Row

WOD:

AMRAP 20:
10 Single Arm Dumbbell Push Press, left arm 50/35
10 Single Arm Dumbbell Push Press, right arm 50/35
500m Row/1500m Bike

Extra Work:

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

Tuesday’s WOD

Warm-up:

12:00 @ Easy Pace:
200m Jog
10 Goblet Walking Lunges
10 Glute Bridges, pause @ top
25′ Inchworm

Strength:

Front Squat 1-1-1-1, then 3×2

WOD:

For Time:
18 Thrusters, 115#/75#
800m Run
18 Thrusters, 115#/75#

TIMECAP: 9:00

Extra Work:

3 Sets, Not For Time:
20 Back Rack Walking Lunges
10 Single Arm Dumbbell Rows/side
0:30-0:45 Sorenson Hold https://youtu.be/MOxTs_zgaUk