PRIMUS CrossFit Orlando

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Strongman, 04-30-2019

Part 1 10 minute EMOM Odd – 3 Sumo Deadlifts 75% – 80% Even – 25M KB Front Rack Carry Part 2 4 Rounds – Sledge, Slammer, Sled, Sandbag Course Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Tuesday, 04-30-2019

12 EMOM Minute 1 – Max Cal Bike or Max Cal Row Minute 2 – 100M Run Minute 3 – 6 Russian KB Swings + 6 KB Jumpies Conditioning 25 minute AMRAP Teams of 2 (Split Reps) 50 double-Unders 12 pull-ups 12 Jump over Partner (in Plank) 12 Man-Maker Push-ups 30+/20+ 24 Wall Balls WOD […]

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Monday, 04-29-2019

Strength Wendler Squats Week 6 with Pull-up Superset Conditioning 21-15-9 Power Cleans 50% of 1 rpm Burpees Cash Out 400M Run, rest the time it took to run the 400M, Repeat 1 time WOD Tips This is week 6 of the Wendler squat cycle. Continue working off 100% of your one rep max and target […]

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Saturday, 04-27-2019

Teams of 3 Two Rounds (Each Partner Rotates Through Each Movement Twice) P1 Rows 250M P2 Max Curtis P’s 95/65 P3 Max Kettlebell Swings 53/35 Then 800M Plate Carry Run 45/25 (1 plate per team) 90 Burpee Over Bar 90 Clusters 95/65 90 Military Sit-ups 800M Plate Carry Run 45/25 (1 plate per team) Then […]

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Monday, 04-22-2019

Strength: Week 5 Squats, superset Pull-ups (strict) or Ring Rows 5×5 40×5, 50×5, 60×3, 65×5, 75×5, 85×5+ Conditioning: 3 Rounds 10 Clean and jerks 55-60% or 1 rpm 200m Run Wod Notes: The second part of the Wendler strength cycle starts this week, and we switch to working off of 100% of 1RM instead of […]

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Saturday, 04-20-2019

Team of 3 30 Power Snatches 115/75 60 Wall Balls 20/14 90 KB Swings 53/35 120 Ball Slams 20+/15+ 90 KB swings 60 Wall Balls 30 Power Snatches 3 rounds for time 60 Double-unders 30 Power Cleans 115/75 30 Toes to Bar 75 Burpee Box Jump Overs 24/20 30 Thrusters 115/75 Interested in learning more […]

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Friday, 04-19-2019

Strength — Deadlifts 5 @ 40% 5 @ 50% 5 @ 60% Superset HSPU or Dips Conditioning. EMOM 20 Complex should be completed unbroken. Start light and work toward a heavy complex for the last round. Even minutes, try to set a reachable goal for yourself for double unders or single unders. Odd Minutes 1 […]

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