• 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...)

Monday’s WOD

Warm-up:
10 Minutes @ Easy Pace:
10 Goblet Squats, slow eccentric, light weight
10 Kettlebell Deadlifts, slow eccentric, light weight
10 Kettlebell Press, left arm, slow eccentric, light weight
10 Kettlebell Press, right arm, slow eccentric, light weight
 
Strength:

Snatch High Liftoff + 5 Count Eccentric + Snatch 2-2-2, 3×2

WOD:

4 Rounds For Time:
50′ Single Arm Overhead Walking Lunge, 53#/35#, alternate arms each round
50′ Handstand Walk

TIMECAP: 10:00

Extra Work: Behind-The-Neck Jerk with 2 Count Pause in Split 5-5-5, 3×5

Friday’s WOD

Warm-up:

3 Sets:
Row 250m
10 Strict Pushups
10 Squats w/3 second Pause 

Strength:

Back Squat 10RM

WOD:

60 Calorie Row
50 WallBalls 20#/14#
40 Burpees
30 Pull-ups
20 Cleans 155#/105#
10 Handstand Push-ups

Time Cap 18 minutes

Thursday’s WOD

Warm-up:

EMOM 12, alternating:
a) 15-25 Double Unders OR 50-75 Single Unders
b) 0:30-0:45 Front Plank
c) 4-6 Ring Row + Ring Row + Sit Back

Gymnastics:

Every 4 Minutes x 5 Sets:
3-5 Muscle-Ups
5-10 Strict Toes-to-Bar
10-15 Back Extensions

WOD:

“Annie”
50-40-30-20-10 For Time:
Double Unders
Anchored Sit-Ups

TIMECAP: 13:00

Extra Work: Snatch 2RM, then 3×1 @ 2RM load

Wednesday’s WOD

Warm-up

5 Complexes of:

Power Clean + Front Squat + Clean + Power Jerk + Split Jerk

Strength:

Every Minute for 20 Minutes:
1 Clean & Jerk

WOD:

CrossFit Games Open Event 15.1

AMRAP 9:
5 Snatches, 115#/75#
10 Deadlifts, 115#/75#
15 Toes-to-Bar

Follow 2015 Open standards as precisely as possible.

Extra Work: Overhead Squat 1RM

 

Tuesday’s WOD

Warm-Up:

Jog 400m
then,
3 Sets:
50′ High Knees
50′ Buttkickers
50′ Carioca

Run 200m (at approximate starting pace for time trial)

Rest 2-3 minutes before beginning time trial

Endurance:

Run 2 Mile Time Trial

WOD:

3 Rounds For Time:
10 Bar Muscle-Ups
10 Burpees

TIMECAP: 5:00