PRIMUS CrossFit Orlando

For Time

Saturday, 10-12-2019

Teams of 4 – “Hit it, Don’t Quit It: Part Deux” 2x relay the following: * 1 Tire flip * Jump or step through tires * 6 ball slams at far cone * Run back, 1 tire flip, jump through tire Do sled sprints on road. Take slammer ball + 1 set of dumbbells with […]

Continue Reading

Friday, 10-11-2019

Strength Deadlifts – Week 3 Conditioning Barbell Warm-up Open 20.1 10 Rounds for Time 8 Ground to Overhead 65/45 or 95/65 10 Bar-Facing Burpees 15 Minute Time Cap Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

Continue Reading

Thursday, 10-10-2019

Skill 12 EMOM Minute 1 – Over the Shoulder Sandball Toss x 4 Minute 2 – 10 Box Step-ups Minute 3 – 10 Russian Swings Minute 4 – 10 Air Squats Conditioning Partner WOD 800M run (run as team) Then, 2 Rounds (Split Reps) 20 Thrusters (75/55) 20 Box Jumps 24/20 20 KettleBell Swings (53/35) […]

Continue Reading

Wednesday, 10-09-2019

Warm up PVC Pipe Strength Bench or Strict Press Conditioning 3 rounds for time: 500M Row Round 1 – 100M Kettlebell Suitcase Carry 53/35 or 70/53 Round 2 – 100M Kettlebell Front Rack Carry 53/35 or 70/53 Round 3 – 100M Kettlebell Front Rack + Suitcase Carry 53/35 or 70/53 5 Burpee Penalty every time […]

Continue Reading

Monday, 10-07-2019

Strength: Week 3, Pause Squats Conditioning: 10-8-6-4-2 Hang Power Cleans 95/65 or 135/95 20m – 40m – 60m – 80m – 100m Sprint 2-4-6-8-10 Burpee over Bar Cash Out: 400M Group Walk WOD Tips: Weight keeps getting heavier on the pause squats. Focus on driving your knees out and over the toes to get below […]

Continue Reading

Tuesday, 10-01-19

Dynamic warm-up: 30” on / 15” rest – 11 movements Ball slams Jumping jacks Push-ups High knees Plank hold Air squats KB high pulls Flutter kicks Jumpies V-ups Overhead squats with PVC Warm-up: Tire flips, Toes to bar, 200m running Conditioning: For Time with 25 min time cap. Partner Workout (split reps except for running) […]

Continue Reading

Saturday, 09-28-2019

Teams of 3 800M Sled Push 3×45/2×45 At Cul-de-sac complete 75 Burpees In the Gym 75 Push Press 95/65 or 115/80 75 Wall Balls 20/14 75 T2B 75 Squat Cleans 95/65 or 115/80 75 Kettlebell swings 53/35 800M Sled Push 3×45/2×45 At Cul-de-sac complete 75 Burpees Interested in learning more about PRIMUS CrossFit, Orlando’s premier […]

Continue Reading