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Friday’s WOD

Warm-up:

EMOM 12, alternating:
a) 150-200m Row
b) 12 Mason Twists w/Medicine Ball
c) 20 Steps Bear Walk

Strength:

Front Squat 5RM, then 90%x5x2

WOD:

AMRAP 20:
15 Calorie Row/Bike
12 DB Squat Snatch, alternating
9 Burpees

Extra Work – Every 5 minutes for 5 sets:
75 Double Unders
300′ Suicide Sprint (75′ out and back, 50′ out and back, 25′ out and back)

Thursday’s WOD

Warm-up:

10 Minutes @ Easy Pace:
8 Overhead Half Kneeling Split Squats, left
8 Overhead Half Kneeling Split Squats, right
8 Split Stance RDL, left
8 Split Stance RDL, right
16 Hollow Rocks

Strength:

2 Snatches Every 90 Seconds for 10 Rounds

WOD:

AMRAP 10:
10 Overhead Squats, 115#/75#
10 Back Extensions
10 Toes-to-Bar

Extra Work: Clean + 2 Front Squats, 10×1 Every 90 Seconds

Wednesday’s WOD

Warm-up:

1 Set:
30 Kettlebell Deadlifts
30 Walking Lunges
1:00 Hang from Pullup Bar
20 Russian Kettlebell Swings
20 Tap Swings on Pullup Bar
15 Kettlebell Swings
10 Strict Pullups

Strength:

Deadlift 5RM

WOD: 

7 Rounds For Time:
7 Power Cleans, 155#/105#
12 Chest-to-Bar Pullups

TIMECAP: 11:00

Extra Work – For Total Reps:

2:00 Max Strict Handstand Pushups, hard deficit
2:00 Rest
2:00 Max Strict Handstand Pushups, moderate deficit
2:00 Rest
2:00 Max Strict Handstand Pushups, no deficit

Tuesday’s WOD

Warm-up:

4 Sets:
8 Ring Rows
8 Pushups
4 Transition Rocks (Incline, Supine, or Elevated)

Gymnastics:

As Far as Possible in 14 Minutes:

2 Calories Assault Bike or Row
1 Muscle-Up
4 Calories Assault Bike or Row
2 Muscle-Ups
6 Calories Assault Bike or Row
3 Muscle-Ups
Etc

WOD: 

3 Rounds, Each For Time:
4 Rope Climbs, 15′ Ascent
1:30 Rest

TIMECAP: 10:00

Extra Work: Push Press 8RM, then 90%x8x2

Monday’s WOD

Warm-up:

EMOM 9, alternating:
a) 10 Thruster w/Pause in Squat
b) 8 Press from Split
c) 30 Single Unders + 10 Double Unders

Strength:

Clean + Low Hang Clean (above knee) Every 90 Seconds for 12 Rounds

WOD: 

4 Rounds For Time:
5 Thrusters, 185#/125#
50 Double Unders
25 GHD Sit-ups

TIMECAP: 10:00

Extra Work: Back Squat 5×5, use 90% of last weeks heaviest set of 6

Notes
If the athlete did not perform last week’s sets of 6, they should perform that workout instead.