11/28/2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 minutes stretching arms with green bands on rig, then:

3 Rounds:

10 Figure 4’s

200 M on bike

10 Tap Swings

10 Rotating back rack position

Handstand Work (15 Minutes)

Challenge yourself!! Handstand Walks, Hand stand Push Ups (deficit, strict or kipping), Hand Stand Holds. Do something that challenges your skill.

Mary Elizabeth (Time)

This is from Lumber City CrossFit


Squat Cleans (135/95)

Hand Stand Push ups

Calorie on Bike

Wall Balls (20/14)

Pull ups

Tomorrow’s WOD will be “Mary Elizabeth”


This is a memorial WOD for a member of our local Crossfit community! Mary Dyson was killed in a limousine accident along with her 3 sisters and their husbands back in October.


Mary was a veteran of the U.S. Army, attaining the rank of Captain. She served in Iraq for one year building schools in El Basra. Mary was also was a coach at Star Spangled Cross Fit in Watertown, NY. Mary was a devoted wife to Robert and loving mother to her beautiful son Isaac


If anybody wound like to make a donation to the families we are in contact with Leo from Star Spangled Crossfit and can help lead you in the right direction.


If any body wants to participate in this WOD please take pictures and send them to @starspangledcrossfit


@crossfit @starspangledcrossfit #crossfit #lumbercitycrossfit #lumbercity #community #fitfam #fitness #buffalo #716 #WOD #heroWOD