Saman Kunan was a former Underwater Demolition Assault Unit (UDAU) Operator, otherwise known as a Royal Thai Navy SEAL. He died during the rescue operation to save a Thai youth soccer team trapped in the Tham Luang caves in northern Thailand. While on a run to deliver air to the soccer team, he lost consciousness […]
Strength: warm-up full snatches then 5 x 1 snatches @ 75-80% Conditioning: 4 rounds for time: 30 double unders 2 full snatches @ 70-75% of max 10 toes-to-bar Cash-out: 4 x 10 dips (bars or ring) Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.
Strength: warmup push press then 5 x 2 heavy push presses Warm-up Conditioning: Partner WOD. 24’ AMRAP you-go-I-go, split evenly except for lunges 100 push presses (75/45) 100m walking lunge with slammer ball (both partners lunge. Carry slammer ball) 100 ball slams (20/15) 100 sit-ups with partner ball toss 100 hammer strikes 100 hang cleans […]
Strength: TORC squats 15’ warmup and build to a max effort thruster Conditioning: 3 rounds for time 25 double unders 3 thrusters at 80% 8 kettlebell swings (72/53) 5 muscle-ups (substitute 5 pull-ups + 5 dips for scaling) Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.
Strength: choose either option A) bench press 5 x 4 @ 70-75% B) 100 push-ups Conditioning – 25′ cap 800m sandbag run 15 tire jump throughs 50 hammer strikes 10 lateral sprints w/burpees 50 hammer strikes 15 tire jump throughs 800m sandbag run Rx+: weight vests Interested in learning more about PRIMUS CrossFit, Orlando’s premier […]
Strength: warmup overhead squats 5 x 2 overhead squats (go heavy) Conditioning: 5 rounds for time 200m run 50m sled push (3/2 plates) 10 overhead squats (L1 95/65, L2 115/85) 10 cal row Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.
HIIT warmup: 40” on/20” off x 8 ball slams bicycle kicks air squats KB swings hollow rocks supermans lateral step ups and downs mountain climbers Conditioning: 20’ AMRAP partner workout (split reps) 400m run with slammer ball (20/14) 60 partner ball toss sit-ups 50 front squats (135/95) 40 T2B 30 shoulder to overhead (135/95) 20 […]