PRIMUS CrossFit Orlando

Author Archive

Thursday, 03-07-2019

Group Warm and movement review Conditioning EMOM 25 1. 5 Bench Press (Increasing in weight) 2. 10 T2B 3. 2 Turkish Get ups 4. 15 Balls Slams 20+/15+ 5. Rest Cash Out Coach’s Choice Wod Notes: Keep hearing everyone loves bench press in workouts. So, here is another one. Reminder Friday Night Lights is happening […]

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Wednesday, 03-06-2019

Strength: Superset Push Press 5×3 Increasing weight Strict Pull ups or chin ups 5×3-5 Reps Conditioning 5 rounds x 3 Mins 3 Hang Power Cleans 135/95 6 Push ups 9 Air Squats 1 Min Rest Rd 2 145/100 Rd 3 155/105 Rd 4 165/110 Rd 5 175/115 Wod Notes: Strength is classic upper body push […]

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Tuesday, 03-05-2019

Group Warm up Conditioning Teams of 2, Split Reps AMRAP 15 6 Thrusters 135/95 12 Burpees 18 Pull ups 4 Tire Flips Rest 5 Min AMRAP 15 8 Deadlifts 225/145 16 DB or KB Snatch 35+/25+ 24 Wall Balls 500m Row Wod Note: Today’s Wod is suppose to keep you moving. Shoot for 5+ rounds […]

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Saturday, 03-02-2019

Teams of 3 3 Rounds DT (Relay Style) 12 Deadlifts 155/105 9 Hang Power Cleans 6 Shoulder to Overhead 3 Rounds 200M Sled Push 2×45 / 1×45 (Murphy Loop) You Go I Go 21 Pull-ups 21 Thrusters 135/95 21 Box Jump Overs 24/20 2 Rounds You Go I Go 400M Run (With Sandbag or 45/25 […]

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Thursday, 02-28-2019

KB Complex Movement Review and Warm-up EMOM 8 Even – One Hand Russian Swing, Clean, Thruster, Snatch (Repeat with Opposite Hand) Odd – 5 Pass Throughs 10 Ring Rows Conditioning 5 Rounds for Time 10 Wall Balls 100M KB Farmer Carry 10 Cal Row 40M Sled Push 3/45, 2/45 2 Rope Climbs WOD Tips: Part […]

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Wednesday, 02-27-2019

Barbell Warm-Up 12 EMOM Snatch Complex 1 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats Conditioning 3 Rounds for Time 200M run 10 Burpee over barbell 10 Front Rack Lunge 95/65 WOD Tips: Today’s workout is a simple snatch complex designed to work the power snatch technique with an added challenge of […]

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Tuesday, 02-26-2019

Warm-up Shoulder mobility (Bands) 3X3 Handstand Walk Walk-up or Around the worlds on box Conditioning AMRAP 20 Teams of 2 Spit Reps 6 Deadlifts 245/155 12 Pull-ups 24 Push-ups 48 Sit-ups 96 Double unders. WOD Tips: Today’s team workout is a sprint style format. Partners should be able to go unbroken through most if not […]

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