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2/19/2018

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 minutes of:

4 figure fours each side

6 push ups

8 Tap Swings

10 side lunges (5 each way)

Back Squat (10 Minutes Max reps at 70%)

Athlete should shoot for 30-50 reps at 70%

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
We will only be able to allow a 25 minute time cap for this wod, you will need to scale your wod accordingly in order to finish. Or perform at an RX level with a 25 minute cap.

Saturday

CrossFit Praus – CrossFit

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Metcon (AMRAP – Rounds)

8 min AMRAP

10 SDHP

20 Pull ups

30 tucks ups

2 min rest

8min AMRAP

10 power cleans

20 push ups

30 mason twists

2 min rest

8 min AMRAP

10 KB swings

20 air squats

30 sit ups

2/16/2018

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Warm-up (No Measure)

4 rounds
10 air squats with pause at the bottom
25 ft. bear crawl
25 ft. inchworms
10 pass thru’s

Paused Front Squat (Work to a heavy 3RM then 80% of #RM for 3 x 3 )

Make sure it is a solid 1….2…..3…. count at the bottom of the squat. If you need another athlete to count for you, please do.

Metcon (Time)

10-9- 8-7-6-5-4-3-2-1

Sit Ups
Overhead Squats (95/65)

*each dash represents 20 double unders

Cap 14 minutes

2/15/2018

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Warm-up (No Measure)

10 Minutes of:

5 legs, 5 legs + body, 5 full strokes on rower
10 windmills (5 each way)
5 Boot Strappers
10 Grasshoppers

Clean (6 x 2 working up to 80% of 1RM)

Athletes should work up in weight to approximately 80 % of 1RM. Not all 6 sets of 2 have to be at the 80%. But all athletes should try and make it sets of 2, not singles and not drop and chase if at all possible. Athletes need to practice holding onto the bar.

Metcon (Time)

Abbie’s Old

40 Calories on Bike/Rower
40 Wall Balls
40 Burpees
40 T2B
4 Bar MU’s
O Double Unders

15 minute Cap

2/14/2018

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Warm-up (No Measure)

10 minutes of:
10 Empty barbell good mornings
10 Empty bar Front Squats
10 Tap swings
10 Samson Lunges

5: Back Squat (5 x 3 @ 70% of 1 RM)

Metcon (AMRAP – Rounds and Reps)

Valentine’s Day Partner WOD:

14 Deadlifts (95/65)
14 Dumbell Hang Power Cleans (50/35)
14 Push Press (95/65)
14 Wall Balls (20/14) (10 ft)
14 Mason Twist
14 Front Rack Lunges (50/35) (one dumbbell)
14 Dumbbell Power Snatches (50/35)
28 Chest to Bar Pull Ups
14 Dumbbell Power Snatches (50/35)
14 Front Rack Lunges (50/35) (one dumbbell)
14 Mason Twist
14 Wall Balls (20/14) (10ft)
14 Push Press (95/65)
14 Dumbell Power Cleans ( 50/35)
14 Deadlifts (95/65)

25 MIN AMRAP