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    (Burpees may be included...)

Wednesday’s WOD

Warm-up:

EMOM 12, alternating:
a) 8 Perfect Burpees
b) 10 Russian Kettlebell Swings + 5 American Kettlebell Swings, light-to-moderate weight
c) 0:15-0:30 Hang on Pullup Bar

Strength:

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Chest-to-Bar Pullup
2) Strict Pullup
3) Pullup Negative
4) Piked Assisted Pullup
5) Ring Row

WOD:

3 Rounds For Time:
3/2 Rope Climbs, 15′ Ascent
20 Burpees
15 Sumo Deadlift High Pulls, 97#/70#

TIME CAP: 14min

Extra Work:

3 Sets for Quality:
10 Bulgarian Split Squats/side
10 Single Arm Z Press/side
10 Bodyweight Rows
20 Hip Extensions

Tuesday’s WOD

Warm-up:

10:00 of:
10 Goblet Squats, slow eccentric + pause at bottom
50′ Forward Crawl
10 Glute Bridges, pause and squeeze at top, slow eccentric

Strength:

Back Squat AMRAP 20min @ 75% of 1RM
Maximum: 50

WOD:

4 Rounds For Time:
30/20 Pushups
100′ Goblet Walking Lunge, 32kg/24kg
100m Single Arm Farmers Carry, 32kg/24kg Kettlebell, switch arms at 50m

TIMECAP: 20:00

Extra Work:

Assault Bike

5:00 @ 6, into 5 Sets:
3:00 @ 6-7
2:00 @ 7-8
1:00 @ 8-9

 

Monday’s WOD

Warm-up:

4 Sets:
75-100 Single Unders + 15-20 Double Unders
5 Snatch Deadlifts
4 Snatch Pulls
3 Snatch High Pulls
2 Power Snatch

Strength:

Snatch Pull + Snatch High Pull + Snatch + OHS

1-1-1, 4×1

WOD:

5 Rounds for Time:

75 Double Unders

200m Run

1min Rest

Time Cap: 15min

Extra Work:

Split Jerk 5-5-5, 2×5

Friday’s WOD

Warm-up:

4 Sets @ Easy Pace:
20 Suitcase Walking Lunges, alternate arms after 10 steps
10 Scapular Pullups + 5 Tap Swings on Pullup Bar
10 Scapular Pushups + 5 Pushups

Strength:

Deadlift 1-1-1-1, then 2×1

WOD:

“Cindy”

AMRAP 20:
5 Pullups
10 Pushups
15 Squats

Extra Work:

Dual KB Rack Carry

4×100′

 

Thursday’s WOD

Warm-up:

12:00 @ Easy Pace:
3 Power Clean from Hip
3 Full Clean from Knee
3 Press from Split
3 Push Press
3 Split Jerk
50′ Forward Crawl

Strength:

Clean and Jerk 16×1 EMOM
Start at 65% of 1RM, add weight after no fewer than two technically sound lifts.
Go big if it’s feeling good!

WOD:

For Time:
10-8-6-4-2 Power Clean, 185#/125#
Alternate With
50-40-30-20-10 Double Under

TIMECAP: 8:00

Extra Work:

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Deficit Handstand Pushup
2) Strict Handstand Pushup
3) Handstand Negative to Headstand
4) Box L Headstand Pushup
5) Box L Headstand Pushup Negative