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Wednesday’s WOD

Warm-up:

5-1 Muscle Snatch
5-1 Tall Snatch
5-1 Snatch Balance
5-1 Overhead Squat
5-1 Snatch

Strength:

Snatch Low Liftoff + Snatch High Liftoff + Snatch 65%x1, 70%x1, 75%x1, 80%x1x3

WOD: 

3 Rounds, each for time:
10 Clean & Jerks, 155#/105#
30 Calorie Row
Rest while partner(s) work 

Tuesday’s WOD

Warm-up:

Row 500m

3 Sets @ Easy Pace:
5 Back Squats, 30X1 Tempo
4-6 Strict Pullups
4-6 Strict Ring Dips

Strength:

Back Squat 4RM, then 90%x4x2

WOD: 

4 Rounds For Time:
15 Chest-to-Bar Pullups
15 Hand Release Pushups
100 Double Unders

TIMECAP: 16:00

Monday’s WOD

Warm-up:

3 sets @ easy pace:
60 seconds jump rope singles
60 seconds smooth, controlled air squats

5-1 Push Press
5-1 Power Jerk
5-1 Press in Split
5-1 Tall Jerk from Toes
5-1 Split Jerk

Strength: 

Jerk 3-3-3, 3×3

WOD: 

4 Rounds For Time:
10 Overhead Squats, 135#//95#
20 Box Jumps or Step-Ups, 24″/20″

TIMECAP: 10:00 min

Friday’s WOD

Warm-up:

5 Sets, starting with very light weight and building to workout weight:
10 Hardstyle Kettlbell Swings
5 Kettlebell Jerks, left arm
5 Kettlebell Jerks, right arm
10 Goblet Squats

WOD:

AMRAP 20:
5 Kettlebell Jerk, left arm, 24kg/16kg
5 Kettlebell Jerk, right arm, 24kg/16kg
10 Goblet Step-Ups, alternating, 24kg/16kg
20 Kettlebell Swings
1:00 Rest Between Rounds

Thursday’s WOD:

Warm-up:

EMOM 12, alternating:
a) 10 Medicine Ball Cleans
b) 5 V-Ups + 10 Hollow Rocks
c) 5 Muscle-Up Transitions on Low Rings

Strength

Press 1RM

WOD: 

CrossFit Games Open Workout 14.4

AMRAP 14:
60 Calorie Row
50 Toes-to-Bar
40 Wall Ball, 20# to 10′/14# to 9′
30 Cleans, 135#/95#
20 Muscle-Ups

Notes
Follow 2015 Open standards precisely.