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Tuesday’s WOD

Warm-up:

4:00 Jump Rope @ easy pace

Notes
Single unders, double unders, crossovers, single leg – all forms of rope hoppery are acceptable, just try to keep moving.

3-1 Hang Muscle Snatch
3-1 Hang Power Snatch
3-1 Overhead Squat

Strength:

Hang Snatch 3RM, then 90%x3x2

WOD:

For Time:
150 Double Unders
30 Strict Handstand Pushups
150 Double Unders

TIMECAP: 14:00

Extra Work: Low Hang Clean 3RM, then 90%x3x3

Monday’s WOD

Warm-up:

EMOM 12:
a) 10 Goblet Walking Lunges
b) 10 Kettlebell Swings, light
c) 5 Broad Jumps

Strength: 

Pause Back Squat 8RM, then 90%x8x3

WOD:

21-15-9 For Time:
Wall Ball, 20#/14# to 10′
Sumo Deadlift High Pull, 70#/53#
Box Jump, 24″/20″
Push Press, 75#/55#

TIMECAP: 12:00

Extra Work: 3 Mile Progression Run

Mile 1 @ 6
Mile 2 @ 7
Mile 3 @ 8

Friday’s WOD:

Warm-up:

12 Minutes @ Easy Pace:
Jog 200m
3 Wall Walks
5 Hanging Leg Raises
5 Medicine Ball Squats
Row 250m
5 Tap Swings on Pullup Bar
5 Pushups
5 Romanian Deadlifts, light

WOD: 

@ 0:00
AMRAP 20:
10 Strict Handstand Pushups
20 Toes-to-Bar
30 Wall Ball, 20#/14# to 10′

5 minute rest, then:

@ 25:00
AMRAP 10:
5 Bar Muscle-Ups
10 Strict Ring Dips
15 Deadlifts, 255#/175#

Thursday’s WOD

Warm-up:

3 Sets:
5 Front Squats
5 Push Press
5 Thrusters
Notes
Light weight, smooth movement.

2 Sets:
3 Muscle Snatch
3 Power Snatch
3 Overhead Squat
3 Snatch

Strength:

Pause Snatch 2-2-2, 3×2

WOD:

For Time:
Thruster 1-2-3-4-5-6-7-8-9-10, 135#/95#
1 Rope Climb (15′ Ascent) after each round

TIMECAP: 15:00

Extra Work: Push Press w/Pause @ top 8-8-8-8

Wednesday’s WOD

Warm-up:
3 Sets @ easy pace:
10 Rear Delt Flyes @ 303 Tempo, light
10 Superman Extensions w/pause @ top
10 Scapular Pushups

Strength:

Every 2 Minutes x 10 Sets:
10 Supine Grip Barbell Rows
5 Candlestick Negatives

WOD:

AMRAP 15:
12-9-6 Clean, 105#/70#
Alternate with
9-6-3 Bar Facing Burpee

Perform 12 cleans followed by 9 bar facing burpees, then 9/6, then 6/3, then start over at 12/9.

Extra Work: Pause Front Squat 7-7-7-7