PRIMUS CrossFit Orlando

AMRAP

Tuesday, 10-8-2019

Mobility: Shoulder mobility, Bands Buy In: Core 30/30 x 3 Rounds Weighted Sit-ups Plank Hollow Rock Heel Touches Conditioning: 20 minute AMRAP 25 double-Unders 5 pull-ups 10 push-ups 15 air squats WOD Tips: Warm those shoulders of good for this “Play on Cindy” workout, But first, Let’s work some core with a little 30 by […]

Continue Reading

Tuesday, 09-24-2019

Warm Up. 3 Rounds 5 Cal Row 5 Air Squats 5 Lunges 5 Push Ups 5 C’s and D’s Conditioning. AMRAP 30. Team Relay 10 Cal Row 10 Jumping Air Squats 10 Jumping Lunges 10 Push Ups 10 Pull Ups RTG: Weight Vest WOD Notes: Today’s WOD is Relay-Style. You complete an entire round then […]

Continue Reading

Saturday, 09-21-2019

Teams of 2 AMRAP 15 x 2 – 3 Minute Rest between AMRAPs AMRAP 1 200M Murphy Loop 15 Ball Slams 20/15 10 Power Cleans 135/95 15 box Jumps 24/20 10 Toe 2 Bars While partner 1 runs 200M, Partner 2 works through each movement. Switch when partner 1 returns from the run. AMRAP 2 […]

Continue Reading

Friday, 09-20-2019

Strength Overhead Squat 6×3 Conditioning 4 x AMRAP 90 seconds 3 P. Snatch Max Cal. Row 1 Min. Rest WOD Notes For today’s strength, work up to a heavy 3 Rep. If you’re feeling good go for a 3 rep max. In today’s WOD, the snatches are to be touch and go. Scoring is calculated […]

Continue Reading

Tuesday, 09-17-2019

Skill: Review HSPU and progressions 4 Rounds Max effort HSPU 100m Carry Conditioning. Teams of 2 AMRAP 20 500m Row 20 Pull ups 20 Ball Slams 20+/15+ 20 Deadlifts 135/95 20 Single Arm DB Push Press 35+/20+ * Add 10 Reps every Round WOD Notes: The skill portion is to practice HSPU effieciency. If you […]

Continue Reading

Thursday, 09-12-2019

Skill: Turkish Get-ups Conditioning. AMRAP 20 12/10 Cal Row 50M Sled Push 3×45 / 2×45 100M KB Farmer Carry 53/35 1 Rope Climb RTG – Vested WOD Tips: Today’s skill work is the turkish get-up. Practice good technique and use the skills session as a warm-up to the workout. Workout of the day is a […]

Continue Reading

Tuesday, 09-10-2019

Group Warm-up Conditioning: 30′ AMRAP 400M Run (Together) Split Reps, You go I go 50 Front Rack Lunges 95/65 50 Push-ups 50 Sit-ups 50 Hang Cleans 95/65 WOD Tip: Today’s team workout has some challenging movements, especially the front rack lunges. Partners work in a you go i go format, but are responsible for half […]

Continue Reading