Author Archive
Thursday, 02-21-2019
Group Warm up Conditioning 5 Rounds 5 Bench Press 155/105 10 KB SDHP 53/35 10 OHS 95/65 10 Cal Row. 1 Rope Climb 2 Min. Rest Wod Note: Interval Piece today, go hard during the round. If your competing in the Open tomorrow do not kill yourself today. Interested in learning more about PRIMUS CrossFit, […]
Wednesday, 02-20-2019
Barbell Warm up Strength: Deadlift 1 Rep Max Conditioning For Time 10-9-8-7-6-5-4-3-2-1 Thrusters 95/65 T2B Wod Notes: Another max out day. Make sure everything is tight and locked in before pulling the bar off the ground. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.
Tuesday, 02-19-2019
Group Warm Up Conditioning Teams of 2, Split Reps 0-10 Min 5 Rounds 12 Power Snatch 115/80 24 Wall Balls 20/14 10-18 Min 8 Rounds 200m Run Relay 18-35 Min 42-30-18 Hang Power Clean 115/80 Goblet Squats S2OH RX+135/95 Wod Notes: Today has 3 parts. Each has its own time cap. The faster you get […]
Saturday, 02-16-2019
Teams of 4 30 Team Sit-ups (Arms Locked) 1,000m Sled Push 2×45/1×45 20 Rounds (Relay Style) 3 Deadlifts 225/155 RX+ 275/185 6 Push-ups 9 Air Squats (Two athletes can work at a time) 400 Hammer Strikes 160 Pull-ups Rx+ 200 Pull-ups 16 Rope Climbs 200 Ball Slams 20+/15+ Rx+ 30/20 400m Sled Push 3×45/2×45 Interested […]
Friday, 02-15-2019
Barbell Warm Up Strength. Deadlifts 5 @ 50% 5 @ 60% 5 @ 65% AMRAP @ 75% Conditioning. Open WOD 11.5 20 AMRAP 5 Power Clean (145/105 10 Toe 2 Bar 15 Wall Balls 20/14 Scaled 5 Power Cleans (95/65) 10 Knee Raises 15 Wall Balls (scale as needed) WOD Tips: Power Cleans can […]
Thursday, 02-14-2019
Barbell Warm Up EMOM 10 — Squat Snatch Start @ ~40% Finish @ ~85% Conditioning. 21 – 15 – 9 – 15 – 21 Power Snatch @ 50% Lateral Burpee Over Barbell Box Jump 24″/20″ 200m Run WOD Tips: The focus of this WOD is more on the mental game. Yous will need to decide […]
Wednesday, 02-13-2019
Barbell Warm UP Strength. Presses 5 @ 50% 5 @ 60% 5 @ 65% 2 @ 75% Conditioning. AMRAP 15 5 — Chest to Bar 10 — Shoulder to Overhead @ 50% 15 — Mountain Climbers ( L + R = 1 ) 100 — Run WOD Tips: This is right on the border of […]