• 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

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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

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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!!  Bring anyone who wants to see what CrossFit’s all about!

Thursday’s WOD

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10  Dips

10 Double Unders

20 Pull ups

10 Double Unders

30 Over Head Lunges (45/25)

10 Double Unders

30 Over Head Lunges (45/25)

10 Double Unders

20 Toes 2 Bar

10 Double Unders

10 Push ups

 

Wednesday’s WOD

IMG_6166

Wednesday has rolled around again…which may in fact mean the appearance of another girl! She starts with 1 and ends with 150 (or perhaps 75…)

Karen

150 Wallball Shots  (20/14)

for time

IA: 115  (14/10)

BA: 75   (10/6)