• 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...)

Monday’s WOD

Warm-up:

5 Sets:
5 Muscle Snatch from Hip
5 Power Snatch from Knee
5 Snatch Grip Push Press
5 Overhead Squats

Strength:

Power Snatch + Snatch Grip Push Press + OHS

Build to max of set of 1+2+3

WOD:

For Time:
30 Calorie Row
20 Box Jump Overs, 30″/24″
10 Squat Snatch, 135#/95#

TIMECAP: 7:00

Extra Work:

12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Muscle-Up
2) Muscle-Up Negative
3) Transition Rock

Friday’s WOD

Warm-up:

5 sets:
5 Muscle Snatch from Hip
5 Power Snatch from Mid Thigh
5 Overhead Squats
5 Hang Snatch (Above Knee)

Strength:

Hang Snatch (Above Knee)

5×2

WOD:

For Time:
150 Double Unders

3 Rounds:
10 Strict Handstand Pushups
15 Toes-to-Bar

150 Double Unders
TIMECAP: 15:00

Extra Work:

AMRAP 12:
5 Single Arm Kettlebell Swings, left
4 Single Arm Kettlebell Swing + High Pull, left
3 Single Arm Kettlebell Snatch, left
5 Single Arm Kettlebell Swings, right
4 Single Arm Kettlebell Swing + High Pull, right
3 Single Arm Kettlebell Snatch, right

Thursday’s WOD

Warm-up:

3 Sets:
300m Row
5 Pullups
10 Pushups
15 Walking Lunges

Strength:

12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up
2) Muscle-Up Negative
3) Transition Rock

WOD:

3 Rounds For Time:
15 Box Jump Overs, 30″/24″
15/12 Calorie Bike/Row
TIMECAP: 8:00

Extra Work:

EMOM 16, alternating:
a) 100′ Single Arm Overhead Carry, left arm
b) 100′ Single Arm Overhead Carry, right arm

Wednesday’s WOD

Warm-up:

12 Minutes:
Jog 200m
50′ High Knees
50′ Buttkickers
50 Single Arm Farmers Walk, left
50′ Single Arm Farmers Walk, right

Strength:

EMOM 16, alternating:
a) Farmers Walk 100′
b) Sprint 100m

WOD:

For Time:
400m Run
30 Burpees
20 Dumbbell Snatch, 50#/35#
TIMECAP: 7:00

Extra Work:

Pause Back Squat

3×3, use 80% of last week’s 5RM

Tuesday’s WOD

Warm-up:

EMOM 12, alternating:
a) 10 Rotational Medicine Ball Throws, left
b) 10 Rotational Medicine Ball Throws, right
c) 15 Medicine Ball Cleans

Strength:

Clean Pull + Clean + Hang Clean (Below Knee) + Hang Clean (Above Knee)

5 x 1

WOD:

5 Rounds For Time:
20 Wall Ball, 20# to 10′/14# to 9′
20/15 Chest-to-Bar Pullups
TIMECAP: 15:00

Extra Work:

EMOM 15, alternating:
a) 6-12 Ring Pushups
b) 2-6 Strict Chin-Ups
c) 10-15 GHD Sit-Ups