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Monday’s WOD

17.1

or

Warm-up:

EMOM 12, alternating:
a) 0:50 Jump Rope
b) 3 Power Snatch from Hip + 3 Power Snatch from above knee + 3 Power Snatch from below knee

Strength:

Touch-and-Go Power Snatch 5-5-5, 2×5

WOD:

4 Rounds For Time:
75 Double Unders
15 Power Snatch, 75#/55#

TIMECAP: 10:00

Extra Work: 

15 Minutes @ Moderate Pace:
10 Half Kneeling Landmine Press/side
10 Landmine Rows/side
0:20-0:30 L-Hold or Tuck Hold

Friday’s WOD

17.1

Thursday’s WOD

Warm-up:

12 Minutes @ Easy Pace:
200m Row
3 Press
4 Push Press
5 Power Jerk

Strength:

Power Jerk 3RM

WOD:

3 Rounds For Time:
Row 500m
10 Shoulder-to-Overhead, 135#/85#

TIMECAP: 10:00

Wednesday’s WOD

Warm-up:

EMOM 12, alternating:
a) 10 Goblet Squats @ 31X1 Tempo
b) 10 Tap Swings on Pullup Bar
c) 10 Steps Forward Bear Walk + 10 Steps Backward Bear Walk

Strength:

Back Squat 4RM

WOD:

4 Rounds For Time:
21 Pullups
21 Wall Ball, 20# to 10′/14# to 9′

TIMECAP: 10:00

Tuesday’s WOD

Warm-up:

EMOM 12, alternating:
a) 3 Muscle Snatch + 3 Power Snatch + 3 Snatch, all from hang (just below knee)
b) 30 Single Unders + 10-15 Double Unders
c) 8 Squat + Broad Jump

Strength:

Low Hang Snatch EMOM for 15 Rounds

WOD:

As Far As Possible in 8 Minutes:
6 Double Unders
2 Dumbbell Hang Power Cleans (50#/35#)
12 Double Unders
4 Dumbbell Hang Power Cleans
18 Double Unders
6 Dumbbell Hang Power Cleans
24 Double Unders
8 Dumbbell Hang Power Cleans
Etc

Extra Work: 

4 Sets:
10 Biceps Curls, slow eccentric, light weight
50 Band Triceps Pushdowns, light band