PRIMUS CrossFit Orlando

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Friday, 01-18-2019

CrossFit Strength: Week 1 Deadlift cycle 7×60%, 6×65%, 5×75%, 3×80%, 3×80%, AMRAPx70% Conditioning: 5 x 2 Min. Rounds 12 Front Squats 8 Alt. DB Snatch 35+/25+ Max HSPU 1 Min Rest L1 75/55 L2 95/65 L3 115/80 – RX Cash Out 3 Rounds 10 Hammer Curls 10 Skull Crushers WOD Tips: Pick a Front Squat […]

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Thursday, 01-17-2019

Group Warm Up Conditioning “Diffenren kind of Murph” 1,000m Run 5 Rounds of Cindy 800m Run 5 Rounds of Cindy 600m Run 5 Rounds of Cindy 400m Run 5 Rounds of Cindy 200m Run L1 3 rounds L2 4 rounds L3 5 rounds – RX 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air […]

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Wednesday, 01-16-2019

CrossFit Strength EMOM 10 1 Snatch Deadlift + 1 Hang Power Snatch + 1 OHS Conditioning 3 Rounds 30 Double Unders 20 KB Swings 53/35 15 Military Sit-ups 10 Power Cleans L1 95/65 L2 115/80 L3 135/95 – RX Cash Out 3 Rounds 10 One arm OH Step ups 10 Strict T2B or 15 V-ups […]

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Strongman, 01-15-2019

Part A EMOM 10 Even – 3-5 Strict Pull-ups (weighted) Odd – 3-5 Dips (Weighted Part B Power Clean Ladder with Sandball Carry Part C 3 x Overhead Barbell Carry Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Tuesday, 01-15-2019

Warm Up Conditioning “Teams Gone Bad” 3 Rounds 2 Min. Wall Balls 20/14 2 Min. KB SDHP 70/53 2 Min. Box Jumps 24/20 2 Min. Push Press 95/65 2 Min. Max Cal. Row (1 Rower Per Team) 2 Min. Rest Only one Person works at a time WOD Tips: Teams come up with rep scheme […]

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Monday, 01-14-2019

CrossFit Strength: Week 1 Squat Cycle 7×60%, 6×65%, 5×75%, 3×80%, 3×80%, AMRAPx70% Conditioning: AMRAP 12 10 Burpees 5 Thrusters 95/65 10 T2B 5 Thrusters *Increase Weight 20/10lbs every 2 Rounds Rd 1 95/65 Rd 3 115/75 Rd 5 135/95 and so on Sx: 95/65 WOD Tips: Today’s WOD is going to keep your heart rate […]

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Friday, 01-11-2019

Strength: Strict Press 3-3-3-2-2-1 (increase weight every round) Conditioning: 4 Rounds for Time Cal Row 15/13 7 Power Snatch 65% 1 Rep Max 7 Toe 2 Bar RTG – 2 Ring or Bar Muscle-ups after each round Spartan Lite – V-ups in place of Toe 2 Bar WOD Tips: Today’s workout focuses on shoulder strength, […]

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