• Free Guest Days Every Saturday!

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

    (Burpees may be included...)

Wednesday’s WOD

Buy In:
1 Snatch Balance + 3 OHS Every 90 sec
5 Rounds

WOD:
“2013 CrossFit Games WOD”
42 Weighted Sit-ups (20/14)*
15 Snatches (165/100)
18 Burpee Broad Jumps*
*Doubled reps due to modification
(21 GHD Sit-ups and 9 Wall Burpees)
(Snatches need to be heavy)

Cash Out:
Pick your pain mobility

Tuesday’s WOD

Buy In:
5×2 Strict Press E2M 5 Rounds
(increasing weight)

WOD:
6 min to find Jerk (any type) 1RM
then,
8 C&J @55% Jerk max above
10 Front Squats
12 Front Rack Lunges

7 min AMRAP

Cash Out:
15 Hollow Rocks
15 Supermans
15 Mason Twists
3 Rounds

There was a lot of chat about the 24 Hour comp today, make sure to get signed up!! Aug 8th-9th…we’ll be staying at Praus through the night, doing multiple WODs, then start traveling to the boxes throughout Fort Wayne all day Saturday. Don’t miss this awesome competition for a great cause! All proceeds will again go to Habitat for Humanity!

 

Monday’s WOD

Buy In:
5×2 Deadlift E2M 5 Rounds
(increasing weight)

WOD:
2,2…4,4…6,6…
Sumo Deadlift @ 75% standard DL 1RM
Hand release push-ups

12 min AMRAP

Cash Out:
3×12 GHD Sit-ups and Back Extensions

Hope everyone had a great weekend! Hit it hard this week…but it’ll be a hot one so don’t forget to hydrate!!

Also, Women’s Self Defense this Saturday…registration at 12, start promptly at 12:30. I’m slightly bias, but this is a MUST do for every woman out there…real bad guy scenarios that will teach you how to get out of trouble, as well as personal stories that will show just how important this knowledge/experience is…even in Fort Wayne, IN.

Friday’s WOD

Buy In:
5×3 Back Squat E2M

WOD:
50 Back Squats (135/95)
45 Kettlebell Swings (53/35)
40 Hollow Rocks
35 Push-ups
30 Front Squats (135/95)
25 T2B
20 OH KB Lunges (single)
15 Single-arm KB Clean
10 OHS (135/95)

(25 min time cap)

Cash Out:
Pick your pain mobility

Hope everyone enjoyed their active recovery/rest day today!

Thursday’s WOD

Buy In:
Rope Climb Practice

WOD:
1 min Max Rope Climb
30 sec rest
1 min Max Box Jump
30 sec rest
1 min Max Ring Dips
30 sec rest
1 min Max Half Moons (20/14)
30 sec rest
3 Rounds

Cash Out:
100 Mason Twists for time

Endurance:
800m run
rest 2:00 min
6×200 Every 90 Sec
rest 2:00 min
800m run