• 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...)

Tueday’s WOD

Tuesday
Warm-Up
5min Lax Ball in SubScap
3 Rounds
5 Power Snatch
4 High Hang Snatch
3 Snatch Balance

Strength:
EMOM 15
Snatch
Build to Heavy

WOD:
@00:00 21-15-9
Power Snatch (95/65)
Bar Over Burpees
@ 7:00 15-12-9
OHS (95/65)
Push Ups
@ 12:00 12-9-6
Push Press (95/65)
Front Squats

TIMECAP: 15min
*Score Total Work Time

Extra Work:
Run 5K

Monday’s WOD

Monday 11/13/17
Warm-Up
4 Rounds
25ft Inchworm
10 Windmills w/PVC
10 Jump Squats

Strength:
Push Press 3 x 3 @85%

WOD:
14min AMRAP
3 Strict HSPU
6 Box Jumps (24/20)
9 KB Swings (70/53)

Extra Work:
5 x 3
Weighted Pull-ups
Weighted Dips

 

Friday’s WOD

Friday
 Warm-Up
10min of:
5 Strict Ring Rows
10 Push-ups
20 Lunges

Strength:
5 x 3 Push Press @ 80%

WOD:
“Sisson”
20min AMRAP
1 Rope Climb
5 Burpees
200m Run

*Wear Vest 20/14 if
you have one.

Extra Work:
30 Strict HSPU for Time

 

 

Thursday’s WOD

Thursday
Warm-Up
5min Tricep Rollout/Stretch
then, 3 Rounds
5 Front Squats
40 Singles + 15 Doubles

Endurance:
With Partner:
4 Rounds (alternating)
20 Cal Bike/Row

WOD:
9min AMRAP
3 Power Cleans (205/135)
30 Double Unders

Extra Work:
Bike 5min @ 60%
3min @ 75%
1min @ 90%
3min @ 75%
5min @ 60%

Wednesday’s WOD

Wednesday
Warm-Up
3 Rounds
10 Empty Bar Goodmornings
10 Glute Bridges w/slow Eccentric
10 V-ups

Strength:
5 x 5 Deadlifts @80%

WOD:
3 Rounds
20 Toe 2 Bar
20 Deadlifts (185/125)

TIMECAP: 11min

Extra Work:
5 x 3
Weighted Pull-ups
Weighted Dips