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Thursday’s WOD

Buy In:
3 sets @ easy pace:
200m jog
10 Hollow Rocks
10 Push-ups
10 Ring Rows
10 Air Squats

Strength:
4 min to accumulate 20 single leg hinges (10 per side)
then,
Romainian Deadlift: establish 10RM, then complete
10@95% and 10@90%

WOD:
30 Air Squats
20 T2B
10 Power Cleans (135/95)
10 min AMRAP

 

 

Wednesday’s WOD

Strength:
Clean w/pause below the knee:
2@75%, 2@80%, 2@85%
(build to heavy double)

WOD:
Run 800m
1 Rope Climb
20 Push-ups
30 Supermans w/pause at top
25 min of work, accumulate rounds with perfect form

Tuesday’s WOD

Buy In:
Quadruped Rockback Breathing, 4 sets of 4 breaths

9 min EMOM, alternating:
1) Crawl 10 steps
2) 6 Half-kneeling press/side
3) 10-15 DU’s

Strength:
Push Press 6×6 @ 8RM weight

WOD:
21 OHS (95/65)
84 DU’s
15 OHS
60 DU’s
9 OHS
36 DU’s

For Time

Monday’s WOD

Strength:
Back Squat 6×6 @ 8RM weight

WOD:
60 sec max Calorie Row
60 sec max DB Push Press
60 sec max Box Jump Overs
60 sec max SDHP (70/53)
60 sec rest
2 Rounds

Cash Out (time permitting):

6 Minutes practicing L-Hold or Tuck-Hold

Friday’s WOD

Buy In:
12 min EMOM, alternating:
12 Walking Lunges
6 Half Kneeling KB Presses
10 Strokes on rower

Strength:
Push Press 1RM, then 8RM

WOD:
In teams of 3, complete:
100 Wallballs
100 Calorie Row
75 Wallballs
75 Calorie Row
50 Wallballs
50 Calorie Row

(Work may be divided as desired, but each athlete must do
at least 1/5)