• 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:
Kipping Work…Pull-ups, K2E, T2B

35 Air Squats
25 Decline Push-ups (24/20)
15 Knees to Elbows
15 Air Squats
25 Decline Push-ups
35 Knees to Elbows

EMOM complete 10 one arm
Kettlebell swings (53/35)

Cash Out:
Tabata Abs…time permitting
Quad roll-out/band stretch


**Don’t forget to invite your friends for the Saturday 9am WOD!

Ladies, make sure to check out the CrossFit C.H.I.C.S Facebook page…an awesome community of strong women is forming!!

Thursday’s WOD

Buy In:

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

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



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

Inch Worms


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




21 Overhead Squats (95/65)

42 Pull-ups

15 OHS

30 Pull-ups


18 Pull-ups


1 Round (yep, just one!)


Cash Out:

Shoulder & Quad work with a ball or roller

Tuesday’s WOD








Buy In:

Bar rolling…Wrist Work


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








Subscap Lacrosse Ball Work

2 min per side, 4 positions for 30 sec each


Back Squat 1RM




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



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)