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    Come join us on Saturday at 9:30am and see what CrossFit Praus is all about!

    (Burpees may be included...)

Thursday’s WOD

Warm-up:

EMOM 10, alternating:
a) 4 Pullups or Ring Row + 6 Pushups + 10 Squats
b) 4 Clean High Liftoffs + 3 Clean High Pulls + 2 Power Cleans

Strength:

Clean Pull + Power Clean + Clean, Build to Max

WOD:

3 Rounds For Time:
3/2 Rope Climbs, 15′ Ascent
10/7 Strict Handstand Pushups
16 One Legged Squats, alternating

TIMECAP: 16:00

Extra Work: Back Squat 4×5

Wednesday’s WOD

Warm-up:

10 Minutes:
10 Perfect Burpees
3 Muscle Snatch from Hip + 4 Power Snatch from hip + 5 Power Snatch from Knee

Strength:

Power Snatch 2-2-2, 3×2

WOD:

As Far As Possible in 12 Minutes:
10 Power Snatch, 95#/65#
10 Burpee Box Jump Overs, 24″/20″
20 Power Snatch
20 Burpee Box Jump Overs
30/30, 40/40, 50/50…etc

Extra Work: Push Press 5-5-5-5-5

Tuesday’s WOD

Warm-up:

3 Sets:
10 Single Arm Kettlebell Swings, left
0:15-0:30 L-Sit
10 Single Arm Kettlebell Swings, right
10 Tap Swings on Pullup Bar

Strength: 

Deadlift 5-5-5-5-5

WOD:

5 Rounds For Time:
15 Kettlebell Swings, 53/35
10 Chest-to-Bar Pullups

TIMECAP: 10:00

Extra Work: Strict Pullup 4 x 2-3 Reps from Failure

Monday’s WOD

Warm-up:

EMOM 12, alternating:
a) 12 Goblet Walking Lunges, slow eccentric
b) 10 Stationary Inchworms
c) 5 Standing Broad Jumps, reset between reps

Strength: 

Back Squat 5-5-5-5-5

WOD:

For Time:
5 Thrusters, 145#/100#
15 Wall Ball, 20#/14# to 10′/9′
10 Thrusters
30 Wall Ball
15 Thrusters
60 Wall Ball

TIMECAP: 12:00

Extra Work: Run 3-5x800m @ 9
Work: Rest 1:1

Friday’s WOD

Warm-up:

10 Minutes:
Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)
25′ Inchworm
10 V-Ups or Tuck-Ups

Endurance: 

Row 2x1000m @ 9
Work: Rest 1:1 or alternate with partner.

WOD:

As Far As Possible in 12 Minutes:
5 Toes-to-Bar
5 Pushups
10 Toes-to-Bar
10 Pushups
15 Toes-to-Bar
15 Pushups
Etc

Extra Work: Push Press 3×5, use 75% of 10RM