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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

Happy Thanksgiving!!!

Come join us at 8:30 AM for WOD, or we will have Open Gym to 10:30!!

 

 

 

Wednesday’s WOD

Wednesday

Warm-Up
10min of:
5 KB Press/side (light)
5 Waiter Squats/side
10 Tap Swings
10 Ring Rows

Strength:
Push Press 4 x 2 @ 90%
WOD:
“Mary”
AMRAP 20
5 Hand Stand Push-ups
10 Pull-ups
20 Pistols

Extra Work:
Row 5min @ 60%
3min @ 75%
1min @ 90%
3min @ 75%
5min @ 60%

Tuesday’s WOD

Tuesday

Warm-Up
5min Lax Ball in Subscap
3 Rounds
5 Power Snatch
4 Hang Snatch
3 Snatch

Strength:
1-1-1-1-1-1-1
Hang Snatch + Snatch

WOD:
Death by Burpees
Start with 1 Burpee, adding
1 Burpee each minute until
you cannot complete the
number within the minute.

*Upon Failure, compete
5 Burpees per minute
until 18min. (No Cap)

Extra Work:
Run
8 x 400m w/3min Rest

Monday’s WOD

Monday 11/20/17
Warm-Up
1min Banded Hamstring Stretch off Rig
3 Rounds
10 Romanian Deadlifts
10 Jump Squats
25ft Inchworm

Strength:
Deadlift 4 x 2 @90%
WOD:
As Far As Possible in 12min
2-4-6-8-10-12…etc
Deadlifts (225/155)
Box Jumps (24/20)
Calories on Bike/Rower

Extra Work:
15min Muscle-up Work
-Strict Weighted Muscle-up
-Strict Muscle-up
-Weighted Muscle-up
-Muscle-up
-Muscle-up Negative

Friday’s WOD

Friday

Warm-Up
10min of:
5 Ring Rows
10 Push-ups
10 Empty Bar Goodmornings
5 Romanian Deadlifts

Strength:
Deadlift 3 x 3 @85%

WOD:
7 Rounds
10/8 Calorie Bike/Row
5 Deadlifts (275/185)
3 Muscle-ups

TIMECAP: 18min

Extra Work:
EMOM 10
7 Burpees