• Free Guest Days Every Saturday!

    Come join us on Saturday at 9:30am and see what CrossFit Praus is all about!

    (Burpees may be included...)

2/13/2018

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Warm-up (No Measure)

3 Rounds:

10 Jumping Jacks
10 Frankenstein’s
10 Empty Bar Romanian Deadlifts
10 Tap Swings

Handstand Work

Challenge yourself!! Handstand Walks, Hand stand Push Ups (deficit, strict or kipping), Hand Stand Holds. Do something that challenges your skill.
Work with athletes on new skills, show new drills, use bands on rig for Hand Stand Push ups, get people upside down, teach them skills to work on. Work on for about 20 minutes

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″

Extra Work

EMOM 10

1.) 8 GHD Sit Ups
2.) 8 GHD Back Extensions

2/12/2018

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 rounds

10 Figure 4’s (5 each leg)

10 air squats

5 pass thru’s

5 strict press with empty bar

100 M row

Push Jerk (Find a 3RM, then 3 x 2 at 80% of 3RM)

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Push Ups

20 air squats

30 sit ups

40 double unders

500 m row/1250 Bike

CannonBrawl 2018 Edition!! – NO FREE GUEST CLASS TODAY!

CrossFit Praus – CrossFit

2/9/2018

Warm-up (No Measure)

3 rounds:
10 empty bar bell good mornings
10 back squat with empty bar
10 push press
5 inch worms

Deadlift (2 rep EMOM 20 – working up to 80% of 1RM)

Metcon (Time)

250 M on rower/ 625 M on Bike

Rotating with partner for 8 rounds each

Extra Work

EMOM 12 minutes
8 Burpees
8 box jumps (Must be jumps)

2/8/2018

CrossFit Praus – CrossFit

Warm-up (No Measure)

10 minutes of :

3 Strict Pull ups

3 Strict Dips

6 boot Strappers

6 Samson Lunges

Gymnastics

15 minutes of Muscle Up work:

Any type of Muscle Up work that challenges you.

Weighted, strict, negatives, bar, transitions, drills…..

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 Bar Muscle Ups

6 Full snatches (95#/65#)

9 Burpees

12 Deadlifts (95#/65#)

Extra Work

Tabata:

Bottom to Bottoms (4 rounds)

Double Unders (4 rounds)

alternate rounds.