• Free Guest Days Every Saturday!

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

    (Burpees may be included...)

Thursday’s WOD

Buy In:
10min to find 1RM Split Jerk

1min Max Cal. Row
1min Max Rope Climb
1min Max Push Press (135/95)

3 Rounds w/1min Rest btwn movements

Cash Out:
SDHP (53/35)
Goblet Squats

Wednesday’s Date Night

Buy In:
5×3 Box Squats E2M

400m Run
21 KB Swings (53/35)
12 Pull-ups

3 Rounds

Cash Out:
4 Position Plank Holds
1min each
2 Rounds

Tuesday’s WOD

Buy In:
20 TGU (45/20)

40 Pistols
10 Floor Wipers (165/110)
10 Floor Press

3 Rounds

Cash Out:
500m Row FT

Monday’s WOD

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

5 Squat Cleans (185/135)
12 Ring Dips

4 Rounds

Cash Out:
Max Thrusters (75/55)
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

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