• 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...)

Wednesday’s WOD

Buy In:
5 x 2 Deadlift @ 80%

WOD: GMS
12-9-6
Deadlift (275/185)
Hollow Rocks
Goblet Squats (53/35)

Cash Out:
2 x 25 Unbroken Wallballs (20/14)

Tuesday’s WOD

Buy In:
5 x 2 Front Squats @ 80%

WOD: GME
0-2:00
5 Pull-ups
10 Thrusters (95/65)
2:00-4:00
2 Rounds of:
5 Pull-ups
10 Thrusters (95/65)
4:00-6:00
3 Rounds of:
5 Pull-ups
10 Thrusters (95/65)

Cont. Until failure
to complete Rounds

Cash Out:
100 DU’s

Monday’s WOD

Buy In:
OTM 10 min
Even: 8 Pistols
Odd: 16 Hollow Rocks

WOD: GME
3 Ring Dips
6 HSPU
9 Box Jumps (24/20)
6 Rounds

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

Friday’s WOD

Buy In:
5×2 OHS @ 80%

WOD:
15.1
15 T2B
10 Deadlifts
5 Snatches (115/75)
9 min AMRAP
then,
in 6 min find 1RM Clean and Jerk

Cash Out:
Pick your pain

That’s right, we’ll be doing the Open WODs in every class on Friday’s for the next 5 weeks. Except the 6:30pm class because that will be cancelled to make way for Friday Night Lights, which will kick off at 6:45!! We still have registrations rolling in…jump on board! games.crossfit.com is the place to sign up!

Thursday’s WOD

Buy In:
30 TGU (53/35)

Partner WOD: GME
1500m Row
then
100 KB Swings (53/35)
100 One Arm Snatches

Cash Out:
Tabata Squats

The Open is here!!!  Last few days to get signed up… games.crossfit.com …don’t miss out!!  See Facebook for details!