• 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: PMS
1 Rep Max Snatch

WOD: GME
5 Dips
10 Cleans (135/95)
5 Min AMRAP

Cash Out:
1000m Row

Thursday’s WOD

Buy In:
5 x 2 Strict Press @ 85-95%

WOD: GME
25 HR Push-ups
50 Air Squats
then,
3 Rounds
10 C2B Pull-ups
15 Push Press (95/65)
20 Pistols

Cash Out:
30 OH Lunges (45/25)

Wednesday’s Date with…

Buy In:
Hand Stand Holds 3 x 1min

WOD: OME
Nate
2 Muscle-ups
4 HSPU
8 KB Swings (70/53)
20min AMRAP

Cash Out:
3 x 10 GHD Sit-ups
Back Ext.

Tuesday’s WOD

Buy In:
30 One Arm Snatches (53/35)

WOD: GMS
21 – 15 – 9
OHS (135/95)
T2B

Cash Out:
3 x 10 Unroken WallBalls (30/20)

Monday’s WOD

Buy In:
5 x 2 Box Squats @ 85-95%

WOD: GME
00:00 – 2:00
Max Reps of Front Squats (135/95)
2:01 – 3:59
Rest
4:00 – 10:00
AMRAP of
6 Power Cleans (135/95)
6 Burpees

Cash Out:
1000m Row