Author Archive
Friday, 08-16-2019
Warm up Strength: Deadlift 5×50%, 5×60% 5×65%, 3×70%, 2×80%, 2×85% +10-20lbs Conditioning. Every 5 Min for 20 Minutes 21/18 Cal. Row 12 Hand Release Push Ups 9 Power Cleans L1 95/65 L2 115/80 L3 135/95 Wod Notes: Focus on pace today. Goal today is to increase the pace every round. On the cleans today pick […]
Thursday, 08-15-2019
Warm Up Conditioning. For Time 300m Run 6 Air Squats 6 Box Jumps 24/20 6 Burpees 6 Sit ups 6 Lunges 6 Russian KB Swings 53/35 L1:7 rounds L2:9 rounds WOD Notes: This one is harder than it looks. Enjoy! Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to […]
Wednesday, 08-14-2019
Warm Up. “Lynne” 5 Rounds* Bench press 135/95 Pull-ups -L2 Bench Press Body Weight *20 Min. Cap Barbell Warm up Strength/Skill E2MOM x 6 1 Squat Snatch 65% + 3-5 HSPU WOD Notes: When selecting a weight for the bench press, make sure you can get 5+ reps every round. Rest at least 2-3 minutes […]
Tuesday, 08-13-2019
Warm up: 2 Rounds 200m Run 5 Snacthes 5 Wall Balls 5 T2B 5 KB Swings 5 Thrusters Conditioning: Teams of 2, Split Reps A. 5 Rounds 12 Power Snatch 115/75 24 Wall Balls B. 8 Rounds 200m Relay (Murphy Loop) C. 42-30-18 T2B KB Swings 53/35 Thrusters 95/65 WOD Notes: Todays wod has 3 […]
Beach WOD, 08-10-2019
Cocoa Beach – Beach WOD Teams of 4 400M Sandbag Run 80 Kettlebell Swings 400M Sandbag Run 200M Slam Ball Thruster Toss 400M Sandbag Run 80 Two Count Navy Seal Flutter Kicks (In the Surf) 400M Sandbag Run 20 Over The Shoulder Stone Toss 200M Bear Crawl with Sandbag * All Movements are you go […]
Friday, 08-09-2019
Deadlift Warm Up Elevated KB Deadlift, Bent over row 3×5 Strength: Deadlift (+5-10 lbs) 5×50%, 5×60% 5×65%, 3×70%, 2×80%, 2×85% Warm-up: Strict pull-ups, barbell thrusters, light KB swings Conditioning Intervals: 4 x 3’ work time / 3’ rest #1 – 2 rounds: 5 pullups 5 thrusters (95/65) 10 ball slams (20/15) #2 – 2 rounds: […]
Thursday, 08-08-2019
Coach led foam roller recovery work (lower body) Conditioning: Partners, split work, U-go-I-go 100 lunges 30 tire flips 400m sled push (2/1) 10 sandbag getups 100 hammer strikes 30 tire flips 30 sandbag cleans 400m sled push (2/1) 200m KB farmer’s carry (53/35) Rx+: Vested Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit […]