PRIMUS CrossFit Orlando

AMRAP

Friday 02-22-2019

Group Warm-up Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Cash out Friday Night Lights 6pm!!!   Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us […]

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Friday, 02-15-2019

Barbell Warm Up Strength. Deadlifts 5 @ 50% 5 @ 60% 5 @ 65% AMRAP @ 75% Conditioning. Open WOD 11.5 20 AMRAP 5 Power Clean (145/105 10 Toe 2 Bar 15 Wall Balls 20/14 Scaled 5 Power Cleans (95/65) 10 Knee Raises 15 Wall Balls (scale as needed)   WOD Tips: Power Cleans can […]

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Wednesday, 02-13-2019

Barbell Warm UP Strength. Presses 5 @ 50% 5 @ 60% 5 @ 65% 2 @ 75% Conditioning. AMRAP 15 5 — Chest to Bar 10 — Shoulder to Overhead @ 50% 15 — Mountain Climbers ( L + R = 1 ) 100 — Run WOD Tips: This is right on the border of […]

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Friday, 02-08-2019

Strength. Deadlift 7×60%, 6×65%, 5×75%, 3×85%, 1×90%, 1×95%, AMRAP 75% Barbell Warm-up Conditioning. Open 13.4 As Many Rounds and Reps As Possible in 7 minutes. 3 Clean & Jerk (M=135lbs, F=95lbs) 3 Toes to Bar 6 Clean & Jerk (M=135lbs, F=95lbs) 6 Toes to Bar 9 Clean & Jerk (M=135lbs, F=95lbs) 9 Toes to Bar […]

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Thursday, 02-07-2019

Group Warm Up EMOM 12 Minute 1 – 10 Ring Rows Minute 2 – 30 Plank Shoulder Taps Minute 3 – 3 Rope Pulls (Scaled Rope Climb) Conditioning AMRAP 18 2 Power Snatch 65% of 1 Rep Max 30M Sled Push 3×45 /2×45 30 Double Unders 2 Rope Climbs WOD Tips: Today’s workout equalizes the […]

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Tuesday, 02-05-2019

Group Warm up Conditioning. AMRAP 25. Teams of 2 5 PRIMUS Man-makers 30+/20+ (Push-up, Row, Row, Thruster, Suitcase Lunge, Lunge) 10 Russian Kettlebell Swings 53/35 5 Box Jump Overs (24/20) 500M Row Partner 1 does as many rounds as possible of movements while partner 2 rows 500M, Switch every 500M, Pick up count in rounds […]

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MLK Day, 1-21-2019

Strength: Squats – 7×60%, 6×65%, 5×75%, 3×80%, 2×85%, AMRAP 70% 5-6’ warm-up for snatches. 16’ EMOM – 4 sets of the below 1 – 1 full snatch (heavy-ish) 2 – 10 dips (any type) 3 – 10 heavy wall balls (25/20) 4 – 10 box jumps (24/20 or higher with step downs) 3’ AMRAP of […]

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