• 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...)

Friday’s WOD

Buy In:

Warm-up/Mobility

Wendler: Deadlift

WOD:
50 Wallballs (20/14)
50 Pull-ups
50 Pistols
50 1 arm-snatches

Cash Out:
Pick your pain mobility

Update for Murph…there are so many who want to do the Full Murph that we are opening both heats 10 & 11 for those doing the full distance and reps! So feel free to sign up for either (even if you’ve RSVP’d on Facebook)…and remember to indicate how many are sticking around for lunch!

Thursday’s WOD

Buy In:
Warm-up

Mobility: Pick your pain…10 min

Goat Work: DU’s, Kipping, Pull-ups, OHS, Rope Climb, Snatch, Clean, Push ups, Box Jumps…anything, you pick!  Or pick a few things to work on…this is your chance to improve an area of your “CrossFit game” that you don’t always have time to do!  You can also make up missed Wendler during this time!

WOD:
10 Roll-outs (115/75)
8 Floor Wipers
6 Broad Jumps

8 min AMRAP

Cash Out:
Plank Holds
1 min each position…1 min rest between rounds
2 Rounds
Endurance:
4x600m with 3 min rest between

Don’t forget to sign up for Murph…at this point its looking like there are so many wanting to do Full Murph that we may just run two heats Full distance/reps @ 10 and 11, and have anyone wanting to do Half Murph do the 11 Heat.

Also, we have an offer for childcare, but this day will be very difficult to have kids at the box, so if at all possible, please find alternate care for them, or try to have both parents in the same heat so they are only in the room 1 hour (2 hours is a long time for munchkins! Just ask ours ;) )

Date Night…honoring fallen soldiers of Lumberjack CrossFit

On Nov. 5, 2009, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Tennessee, Pfc. Aaron Thomas Nemelka, 19, of Utah, Pfc. Michael Pearson, 22, of Illinois, and Spc. Kham Xiong, 23, of Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. We’ll battle through this one in honor of their ultimate sacrifice.

Buy In:

Wendler: Strict Press

 

WOD:

“Lumberjack 20″
20 Deadlifts (275/185)
400m run
20 Kettlebell swings (70/53)
400m run
20 OHS (115/75)
400m run
20 Burpees
400m run
20 Chest to Bar pull-ups
400m run
20 Box Jumps (24/20)
400m run
20 Dumbbell Squat Cleans (40/25)
400m run

There will be a 30 min time cap on this one…should there be lightening, 20 grasshoppers (L+R=1) will be substituted for the run

 

Cash Out:

Roll out…pick your pain

**If you are planning to attend Memorial Day Murph, make sure to sign up for a heat in the next few days at the box.  The sheet will be on the desk starting tomorrow morning.  There will be a full Murph heat at 10 and half Murph heat at 11.  Also if you could let us know if you’ll be sticking around for the cookout that would be great so we can plan accordingly!

 

Tuesday’s WOD

Buy In:
Burgener Warm-up
Snatch instruction

WOD:
EMOM for 12 Rounds

1 Power Snatch (65% 1RM OHS)
1 Full Snatch
1 Hang Snatch

*If you haven’t found a 1RM for OHS, base your weight off (115/75)

Cash Out:
100 Partner Sit-ups for time
Endurance:

Tabata
Sprint
Carioca
Backward run
Sprint

Monday’s WOD

Buy In:
Down & Back (coach’s choice)

Wendler: Back squat

WOD:
30 Box Jumps (24/20)
30 Goodmornings (75/55)
3 Strict Toes 2 Bar
30 Lateral Bar Hops
30 Ball Slams (20/14)
3 Strict Toes 2 Bar
30 Kettlebell Swings (53/35)
30 Goblet Squats
3 Strict Toes 2 Bar
330 Singles

Cash Out:
Tabata Push-ups