• 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...)

Wednesday’s WOD

Warm-up:

EMOM 12, alternating:
a) 10 Back Rack Stationary Lunges, pause at bottom, empty bar
b) 10 Sumo Good Mornings, slow and controlled, empty bar
c) 10 Stationary Inchworms

Strength: 

Back Squat 3-3-3-3-3, add 5-10lbs to each of your sets from last week

WOD:

5 Rounds For Time:
10 Dumbbell Hang Squat Cleans, moderately heavy
10 Dumbbell Front Rack Walking Lunges, moderately heavy
20 Butterfly Sit-Ups

TIMECAP: 12:00

Tuesday’s WOD

Warm-up:

10 Minutes:
Wall Walk + 5-10 Second Chest-to-Wall Handstand
Hollow Hold 15-30 seconds
Superman Hold 15-30 Seconds
50 Jump Rope Single Unders

Strength:

Push Press 3-3-3-3-3, add 5-10lbs to each of your sets from last week

WOD: 

10-8-6-4-2 For Time:
Push Press, 155#/105#
Strict Pullup

TIMECAP: 8:00

Extra Work: Run 1 Mile Time Trial

Monday’s WOD

Warm-up: 3 Sets

3 Snatch High Liftoff
3 Power Snatch from Hip
3 Power Snatch
3 Snatch

After each set, perform 3-5 Perfect Burpees.

Strength:

Snatch to max, then 90%x1x4

WOD:

10 Sets, 1:00 work/1:00 Rest:
1 Power Snatch, 95#/65#
1 Bar Facing Burpee
2 Power Snatches
2 Bar Facing Burpees
3 Power Snatches
3 Bar Facing Burpees
Etc

At 0:00 on the clock, the athlete begins with 1 power snatch followed by one bar facing burpee, then two power snatches and two bar facing burpees, etc. They work until the clock hits 1:00, then they rest. When the clock hits 2:00, the athlete continues working, picking up where they left off.

Extra Work: Power Clean to max, then 90%x1x4

Friday’s WOD

Row, 5 sets:
5 Legs Only Strokes
5 Legs + Body Strokes
10 Full Strokes

Endurance: 

Row 500m, building to 2k target pace for last 250m

Rest 2 minutes

Row 2k Time Trial

WOD: 

3 Rounds For Total Reps:
Max Reps Strict Press, 115#/65#
Max Reps Push Press, 115#/65#
Max Reps Power Jerk, 115#65#

Rest 1 minute

Max Reps Strict Pullup
Max Reps Kipping Chest-to-Bar Pullup
Max Reps Kipping Chin-Over-Bar Pullup

The overhead complex is completed without setting the bar down. Upon finishing, rest 1 minute, then the pullup complex is performed without coming off of the pull-up bar. Rest as needed before beginning the next set of the overhead complex.

Extra Work: Back Squat 6×3 @ 90% of this week’s top set

 

Thursday’s WOD

Warm-up:

3 Sets @ Easy Pace:
50′ Walking Lunge
10 V-Ups or Tuck-Ups
50′ Walking Toe Touch
10 Superman Extenions w/pause @ top

then, 3 Sets of:
5 Clean High Liftoff
5 Power Clean from Hip
5 Power Clean
5 Clean

Strength:

Clean to max, then 90%x1x4

WOD:

For Time:
21-15-9 Deadlift, 155#/105#
Alternate With
3-2-1 Rope Climb, 15′ Ascent

TIMECAP: 6:00

Extra Work: Power Snatch to max, then 90%x1x4