PRIMUS CrossFit Orlando

AMRAP

Thursday, 11-21-2019

Warm up Conditioning: AMRAP 30 20 Russian KB Swings 53/35 20 Wall Balls 20/14 5 Tire Flips 20 sit ups 20 Hand Release Push ups 5 sandbag Bear Complex 1 Rope Climbs Cash Out: Mobility Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Saturday, 11-16-2019

Saturday Team WOD is built for speed 35 min: Teams of 3 Buy in 400M Sled Push (leave sled @800 M turnaround point) 70lb added Run back to Gym 30 Synchronous burpees Run back to sled and return sled push to gym Then…..AMRAP 25 synchronous sit ups 75 dumbbell snatch (must alternate sides) 75 American […]

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Wednesday, 10-23-2019

Strength: Deload Presses 50×5, 55×4, 60×3, 65×2, 70×1, 75×1, 80×1, AMRAP 60 Conditioning. 3 Rounds 3 Min On/1 Min Off 250m Run 20 KB Swings 53/35 AMRAP Sit ups Wod Notes: Today’s wod is a quick 3 round interval. There will be a cone out for the 250m run. You should have :45-1:00 left for […]

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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 […]

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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 […]

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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 […]

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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 […]

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