• 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 (to be completed at some point in the hour):
Strict Press 5×3 @ 75% 1RM
100 Dus
100 Sit-ups

WOD:
Open 15.5
27 Cal row
27 Thrusters (95/65)
21 Cal row
21 Thrusters
15 Cal row
15 Thrusters
9 Cal row
9 Thrusters

For Time

Cash Out:
Pick your pain

Thursday’s WOD

Buy In:
10 Inch worms
9 Spiderman lunges
8 Sampson stretches
7 T-walks
6 Tuck Jumps
5 Broad Jumps

WOD:
Mystery Tabata

Cash Out:

Tabata Push-ups

Wednesday’s WOD

Buy In:
20 TGU’s

WOD: GME
20 Farmer Lunges
5 Manmakers
20 OHS (left arm)
20 OHS (right arm)
5 Manmakers
20 Farmer Lunges

Cash Out:
20 Renegade Rows (Push-up, Row, Push-up, Row=2)

Tuesday’s WOD

Buy In:
5×2 Deadlifts at 70-80%

WOD: OME
50 Deadlifts (95/65)
45 Shoulder to Over Head
40 Back Squats
35 Toes to Bar
30 Pull-ups
25 Hang Power Snatches
20 Over Head Squats
15 Burpees
400m Run

Cash Out:
3×10 GHD Sit-ups & Back Extensions

Monday’s WOD

Buy In:
Max Box Jump…if you don’t want to test your max, do 3×15 Split Squats

WOD: PME
Death by Box Jumps
(finish with death by burpees until last person finishes)

Cash Out:
15 Crunches
30 Bicycles
30 Back Scratchers
30 Rotating Crunches
15 Leg Lowers
30 Scissor Kicks
30 Side Crunches
30 Bicycles
15 Crunches
30 Back Scratchers
15 Leg Lowers
30 Side Crunches