• Free Guest Days Every Saturday!

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

    (Burpees may be included...)

Tuesday’s WOD

Buy In:
1RM Strict Press

WOD:
10 Push Press (115/75)
5 Ring Dips
3 Rounds

Then, rest as long as it took you to work, complete 3 times.
Score is total time to complete work and rest, do not
shorten your rest, work to stay consistent.

Cash Out:
100 DU’s for time

Great work today Praus House! What’da’ya say we give those backs and hammies a rest 

Monday’s WOD

Buy In:
1 Rep Max Deadlift

WOD:
Deadlift @ 75% 1RM
One-arm snatches

2-4-6-8-10-8-6-4-2

then,
100 Sit-ups for time

“Time” is called after completion of 100th sit-up

Cash Out:
4x200m every 90 seconds

Let’s use the motivation from the Games this weekend to hit it hard this week!!!

Friday’s WOD

Buy In:
5×2 Back Squats E2M 5 Rounds
(increasing weight)

WOD:
200m run
20 Back Squats (135/95)
200m run
20 C2B
200m run
20 Wallball Shots (20/14)
200m run
20 Push Press (105/75)

Cash Out:
50 KB Swings for time

Ladies, make sure to get signed up for the women’s self defense course on Saturday at 12:30!

Thursday’s WOD

Buy In:
Against 5 min running clock,
Run 200m
then, complete as many rounds as possible of:
15 Pass throughs
10 Goodmornings
5 Inch worms

WOD:
10 Pistols
15 Box Jumps
20 DU’s

10 min AMRAP

Cash Out:
5 Rounds of Rolling 100′s

Wednesday’s WOD

Buy In:
1 Snatch Balance + 3 OHS Every 90 sec
5 Rounds

WOD:
“2013 CrossFit Games WOD”
42 Weighted Sit-ups (20/14)*
15 Snatches (165/100)
18 Burpee Broad Jumps*
*Doubled reps due to modification
(21 GHD Sit-ups and 9 Wall Burpees)
(Snatches need to be heavy)

Cash Out:
Pick your pain mobility