PRIMUS CrossFit Orlando

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Wednesday, 05-22-2019

Strength. Press 1 Rep Max 5,5,3,3,2,1,1,1 Conditioning.  4 rounds for time: 10 Power Clean (135/95) (155/105) 15 Ball Slams (20/15) (25/20) 25 double Unders Wod Tips: Today is max 1 rep lift for the strict press or bench press. Target 15 minutes or less on the workout regardless of level or weights you use on […]

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Tuesday, 05-21-2019

EMOM 9 Minute 1 – 5 Strict HSPU Minute 2 – 5 Strict Pull-ups Minute 3 – 10 Hollow Rocks Conditioning. WOD for time 2000m row 7 rounds 20 Box Jumps 24/20 20 Push-ups 20 Air Squats 20 Power Snatches 95/65 2000m row Wod Tips: Today’s workout can be done with or without a partner. […]

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Friday, 05-17-2019

Strength: Deadlift, superset HSPU or Dips 5×5 40×5, 50×5, 60×3, 60×5, 65×5, 70×5 Conditioning EMOM 12 Odd: 10 T2B Even: 2 Power Snatch (increasing weight) Cash Out Not For Time 50-40-30-20-10 Sit ups 5-4-3-2-1 Wall Walks Wod Notes: Today’s Wod you should be able to work up to a heavy power snatch double. They don’t […]

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Thursday, 05-16-2019

Warm Up Conditioning: 4 Rounds 1K Run 10 Box Jump Overs 24/20 100m Farmer carry 53/35 10 Man Makers 30+/20+ *40 Min Cap RX+ vest Wod Notes: Today is a grinder. If the weather is nice feel free to wod outside. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us […]

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Wednesday, 05-15-2019

Strength: Presses, Superset Lunges or step ups 5×5 40×5, 50×5, 60×3, 60×5, 65×5, 70×5 Conditioning: AMRAP 12 8 Wall Balls 20/14 8 KB Swings 53/35 30 Double Unders * Add 2 reps every Rounds to Wall Balls and KB Swings. Double Under stay at 30 reps. Round 2. 10 Reps, Round 3. 12 Reps and […]

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Tuesday, 05-14-2019

Warm-up Conditioning: Teams of 2, Relay Style AMRAP 24 1 Round of “Cindy”, Partner 1 1 Round of “Cindy”, Partner 2 1 Round of “DT”, Partner 1 1 Round of “DT”, Partner 2 Cindy- 5 Pullups, 10 Push ups, 15 Air Squats DT – 12 Deadlifts, 9 Hang Cleans, 6 Push Jerks 155/105 WOD Notes: […]

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Friday, 05-10-2019

Strength. Deadlifts Superset Lunges or Box Step-ups 15’ thruster warm-up: Build to a heavy thruster single. Hit your working weight or higher during this section. Conditioning: 3 rounds for time 3 thrusters (175/115) 100m kettlebell farmers carry 10 chest-to-bar pull ups Rx+: 5 muscle-ups instead of C2B. Cool down: 400m group walk. Notes: The conditioning […]

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