PRIMUS CrossFit Orlando

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Saturday, 08-29-2015

30 minute AMRAP Partner WOD P1 Runs 400m P2 max deadlifts 185/125 Switch P1 Runs 400m P2 max Burpees Switch P1 Run 400m P2 Shoulder to Overhead 95/65 Switch P1 runs 400m P2 Kettlebell swings 53/35 If all rounds are completed before 30 minutes are up, start over at the beginning Score is total reps […]

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Friday, 08-28-2015

Strength. FireBase Front or Overhead Squat Week 1 WOD. Chipper For Time 400M Run 10 Power cleans rx 155/105 rtg 185/135 20 push jerks rx 135/95 rtg 155/105 30 Pull ups rtg C2B 40 Sit ups rtg weighted 50 Push ups rtg hand release 400M Run Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit […]

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Thursday, 08-27-2015

Skills. Double Unders Skills(10-15 Min) Then 5 minute Flight Simulator 5,10,15,20 …. Burgener PVC Warm up. WOD. 13min AMRAP 15 Power snatch (RX 75/55), (RTG 95/65) 30 Wall Balls  (20/14) Cash Out. 30 on 30 off Plank Holds, 5 Minutes Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find […]

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Wednesday, 08-26-2015

Strength. FireBase Press Cycle Week 2 WOD. Empty Bar Warm up FireBase Complex (Working up to heaviest weight as possible) Once you begin the lift, the hands cannot come off the bar until complete 1 Clean Deadlift 1 Power Clean 2 Front squats 1 Push or Split Jerk 15 Minute Time Cap Cash out. 800M […]

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Tuesday, 08-25-2015

Group Warm up. Down & Up Dogs, Inchworms, Zombie Kicks, Dancers Pose, High Knees, Butt Kicks, Bunny Hops, Broad Jumps WOD. Teams of Two 25 Minute AMRAP. Max Cal Rows 10 Burpees 15 Ball Slams 20/15 20 Russian Swings 53/35 P1 Rows while P2 completes movements, switch after each completion of movements Cash out. 5 Rounds Kettlebell farmer walks […]

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Monday, 08-24-2015

Strength. FireBase Back Squat Cycle Week 2 WOD. Thruster Barbell Warm up 18-14-10-6 Thrusters RX 95/65, RTG 135/95 Toe 2 Bar 20 minute Cap Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Monday, 08-17-2015

Strength. Week 1 Back Squat Workout of the Day 15 Minute AMRAP 8 Handstand Push-ups, rtg Deficit 8 Knee to Elbow 8 Pistols, rtg 53/35 Cash Out. Tabata Hollow Rocks Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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