• 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:
10 Wallball Shots (20/14) EMOM for 10 Rounds

WOD:
“Fran Remix”
21-15-9
Thrusters (95/65)
T2B

Cash Out:
50 KB Swings for time

Wednesday’s WOD

Buy In:
Muscle-Up Transitions/Muscle-up Practice

WOD:
“Johnson”
9 Deadlifts (245/165)
8 Muscle-ups
9 Squat Cleans (155/105)

20 min AMRAP

Cash Out:
Pick your pain

Excellent work on CrossFit Total today Praus House! PR’s all over the place!

Tuesday’s WOD

Buy In:
“Annie”
50-40-30-20-10
DU’s
Sit-ups

WOD:
CrossFit Total

Max Back Squat, Strict Press and Deadlift

Cash Out:
50 DU’s for time (attempts count)

As we head back into our next strength cycle…lets see what these numbers look like, except this truly tests your CNS by hitting you with them all in one class! Enjoy!

Monday’s WOD

Buy In:
5×3 OHS (increasing weight)

WOD:
5 OHS (135/95)
10 Box Jumps (24/20)
15 KB Swings (53/35)
9 min AMRAP
w/10 DU’s EMOM

Cash Out:
50 OH Lunges (45/35)

Birthday WOD “Lendermel”

Buy In:
Prep your equipment!

WOD:
85 DUs
75 Kettlebell Swings (53/35)
68 Mason Twists (20/14)
46 Box Jumps (30/24)
39 OHS (95/65)
29 T2B
15 Power Cleans (95/65)
13 HSPU
12 Deadlifts (285/155)

Cash Out:
Pick your pain!