• 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 3 Front Squats (90%)

WOD: GMS
5 Wall Walks
5 Power Cleans (185/125)
5 MU
5 Rounds

Cash Out:
3 x 10 GHD Sit-ups
Back Extensions

Thursday’s WOD

Buy In:
Power Snatch (75%) + OHS
OTM for 10 Rounds

WOD: GME
1000m Row
then,
3 Rounds of
5 OHS (135/95)
10 Bar Over Burpees
15 V-ups

Cash Out:
3 x 10 Unbroken T2B

Wednesday’s WOD

Buy In:
5 Rounds of
5 C2B Pull-ups
10 Hand Release Push-ups
15 Air Squats
1min between rounds

WOD: GME
Open 12.2
5 Shoulder to Overhead (115/75)
10 Deadlifts
15 Box Jumps (24/20)
10min AMRAP

Cash Out:
100 DU’s

Tuesday’s WOD

Buy In:
Hang Power Clean + Power Clean (75%)
OTM 10min

WOD: GME
30 WallBalls (20/14)
20 OH Lunges w/MedBall
10 Hollow Rocks
3 Rounds

Cash Out:
3 Burpees + 2 Muscle-Ups OTM for 10 Rounds

Monday’s WOD

Buy In:
3 x 3 OHS @ 90%

WOD: GME
40 Power Snatches (75/55)
80 DU’s
30 Power Snatches
60 DU’s
20 Power Snatches
30 DU’s
10 Power Snatches
20 DU’s

Cash Out:
5 x 5 strict Pull-ups (No Bands)
or Weighted Ring Rows