PRIMUS CrossFit Orlando

Author Archive

Tuesday, 7-14-2020

Metco: For Time (Teams of 2) 50-40-30-20-10 Cal Row 50-40-30-20-10 Push Ups 50-40-30-20-10 Dumbbell Snatches (35+/25+) 10-8-6-4-2 Rope Climbs You-Go-I-Go format. Split all reps. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

Continue Reading

Spartan Lite, 7-13-2020

Weightlifting: 4 Rounds 5 Back Squats 10 Bicep Curls (5 each arm) Metcon: 16 min AMRAP 18 Sit ups 15 Wall Balls 12 Calorie Row 9 SDLHP KB 6 Burpees Cash Out: 3 Rounds 100m KB Farmer Carry Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

Continue Reading

Monday, 7-13-2020

Weightlifting: All lifts are based off of 90% of your (calculated) 1RM + 5-10 lbs Squats: Set 1 – 5 @ 65% Set 2 – 5 @ 75% Set 3 – 5 @ 85% Metcon: 9-12-15 S2OH Hollow rocks *200m run between rounds Right into: 15-12-9 Overhead squats Interested in learning more about PRIMUS CrossFit, […]

Continue Reading

Saturday, 7-11-2020

Team of 4 – (2 people working at a time except on buy-ins) 10 minutes to AMRAP Buy-in: 400m barbell carry (95/65) 90 American kettlebell swings (53/35) 90 toes-to-bar 2′ rest 8 minutes to AMRAP Buy-in: 800m row 80 DB snatches (50/35) 80 box jumps (24/20) 2′ rest 6 minutes to AMRAP Buy-in: 400m run […]

Continue Reading

Spartan Lite, 7-10-2020

Weightlifting: Bands Is, Ys, Ts Then 4 Rounds 5 Strict Press 10 Superman Warm-up: 2 rounds 10 air squats 10 sit ups 5 push ups WOD: Fran-ish 21-15-9 DB thrusters Ring rows Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

Continue Reading

Friday, 7-10-2020

Weightlifting: Deadlift All numbers based off of 90% of 1RM (calculated) Set 1 – 40% x 5 Set 2 – 50% x 5 Set 3 – 60% x 5 Fran (Time) 21-15-9 Thrusters, (95/65) Pull-ups Cash Out 6 rounds X :40/:20 Odds: Wall sits Evens: Hollow Holds Interested in learning more about PRIMUS CrossFit, Orlando’s […]

Continue Reading

Hawt Fire, 7-9-2020🔥🔥

Equipment needed: sled, PVC stands, kettlebells, abmat, sandbag LOW🔥 Every 90″ / 8 sets total 100m sled (1/0 plates) 10 PVC shoot throughs + 25 bicycles 100m KB farmer’s carry 10 plate G2O + 20 lunges Notes: Do each station twice for 8 sets total. MEDIUM🔥🔥 10 rounds of 100m sandbag run 10 situps 10 […]

Continue Reading