11/14/2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 rounds:

10 singles + 10 double unders

10 windmills

10 figure 4’s

5 inchworm frog jumps

Dork (Time)

6 rounds for time of:

60 Double Unders

30 Kettlebell Swings, 1.5/1 pood

15 Burpees

Scaling:

Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here

Cash Out

3 x 10 of GHD sit ups and GHD back extentions.

11/13/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 Minutes:

10 Thoracic rotations in a Lunge

10 Good Mornings

10 Bent Over Rows

10 Back Squats with bar

Deadlift

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

** These percentages are based off of your 90% of your 1RM.

**Please take your time and rest between sets to get the maximal amount of reps on your last set. This is where you will build muscle.

Metcon (Time)

Partner Wod:

500M Row or 1000 M Bike

40 Push Press (95/65)

40 Front Squats (95/65)

40 Med Ball Sit ups (20/14)

350 M Row or 700 M Bike

30 Push Press

30 Front Squats

30 Med Ball Sit Ups

200 M Row or 400 M Bike

20 Push Press (115/75)

20 Front Squats (115/75)

20 Med Ball Sit ups

100 M Row or 250 M Bike

10 Push Press (115/75)

10 Front Squat (115/75)

10 Med Ball Sit Ups

One person works at a time, splitting reps as needed.

Cap 25

11/12/2018 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 Minutes work on the shoulders with the lacrosse ball.

Then:

4 Rounds:

10 Pass Throughs

10 Sampson Lunges

10 Grasshoppers

10 V-ups

Shoulder Press

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

**Remember these percentages are based on 90% of your one rep max.

Metcon (Time)

3 Rounds for time:

10 Power Snatches (95/65)

10 Overhead Squats (95/65)

10 Ring Dips

10 Sit ups