• 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...)

Thursday’s WOD

Buy In:

Strict Press 3-3-2-2-1-1

(increase weight each round with the goal of reaching new 1RM)

 

WOD:

Stationary Reverse Lunges (L+R=1) (35/25) (Weight held at side)

Inch Worms

10-9-8-7-6-5-4-3-2-1

Complete 7 Hollow Rocks between each couplet

 

Cash Out:

Glute/Ham ball work

Wednesday’s WOD

Time to share the love with a HERO!

Buy In:

Snatch Balance 3×3…increase weight with each set

 

WOD:

“Josh”

21 Overhead Squats (95/65)

42 Pull-ups

15 OHS

30 Pull-ups

9 OHS

18 Pull-ups

 

1 Round (yep, just one!)

 

Cash Out:

Shoulder & Quad work with a ball or roller

Tuesday’s WOD

DSC01735

 

 

 

 

 

 

Buy In:

Bar rolling…Wrist Work

WOD:

30 Hang Power Cleans (115/75)
40 Burpees
50 Sit-ups
60 Kettlebell Swings (53/35)
70 Mason Twists (20/14)

IA: Minus 10 Reps
BA: Minus 20 Reps

Cash Out:

Quad Roll-out…Mashing

Monday’s WOD

DSC01592

 

 

 

 

 

Buy-In:

Subscap Lacrosse Ball Work

2 min per side, 4 positions for 30 sec each

 

Back Squat 1RM

1-1-1-1-1

 

WOD:

1 min max rope climb (modifications available ;) )

30 sec rest
1 min max one arm snatch left
30 sec rest
1 min max v-ups
30 sec rest
1 min max one arm snatch right

3 Rounds

 

Cash-out:

Shoulder Recovery: ball, band, roller…pick your poison!

**There may or may not be a birthday treat involved as well…Happy Birthday Brian Till! (one day late)

 

Friday’s WOD

Friday’s WOD:

Pull-up work

SDHP (53/35)
Kettlebell Swing
Goblet Squat

21-15-9

 

Hope to see you all Saturday morning!! ┬áBring anyone who wants to see what CrossFit’s all about!