• 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...)

Tuesday’s WOD

Buy In:
Kipping Work

WOD:
5 Push-ups on DB
10 DB Push Press (35/20)
200m Farmer Carry
15min AMRAP

Cash Out:
100 Mason Twists for time

Friday’s WOD

Buy In:

3×5 OHS (increase weight each round)

WOD:
1 min max Hang Snatch (115/75)
30 sec rest
1 min max Power Snatch
30 sec rest
1 min max Snatch
30 sec rest

4 Rounds

Cash Out:
Pick your pain mobility

Thursday’s WOD

Buy In:
Goat Work

WOD:
1 min holds:
Wall sit
Tuck hold
Handstand Hold
Leg Lift

5 Rounds

Cash Out:
100 Sit-ups for time

Date Night!

Buy In:
Tape your hands

 

WOD:

“Fran”
21-15-9

Thrusters
Pull-ups

Cash Out:
5×3 Pause Front Squats (65% 1RM)

Tuesday’s WOD

Buy In:
3 Deadlifts EMOM@60% 1RM for 8 min
WOD:
Deadlift (205/135)
V-ups

3,3…6,6…9,9…
5 Burpees between each couplet

12 min AMRAP

Cash Out:
500m Row