• 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

WOD:
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)

 

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)