PRIMUS CrossFit Orlando

For Time

Tuesday, 06-18-2019

Conditioning: Teams of 2 1,000m Run 60 T2B Sled Push 3×45/2×45 (relay style, back alley) 60 Box Jumps Sled Push 80 KB Swings 53/35 Sled Push 80 Double Unders 1,000m Run WOD Notes: Runs are done together. Split the reps to keep your team moving. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit […]

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Thursday, 06-13-2019

Warm Up: 3 Rounds for Quality 100m Run 10 Air Squats 10 Sit Up 10 Push Up Conditioning. For Time 5 Rounds 400m Run 20 — Air Squat 15 — Sit Up 10 — Push Up 5 — Tire Flip 10 — Push Up 15 — Sit Up 20 — Air Squat RTG — Vested […]

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Tuesday, 06-11-2019

Warm Up: Legs Lunges High Knees But Kickers Hip Rotations (In and Out) Conditioning: For Time Partner 1 Row while Partner 2 completes one round of Work. Partners switch and process repeats until team accumulates the Row Total. Partner 1 — Row L1 — 6,000m Total (~3:30 pace) L2 — 8,000m Total (~2:52 pace) L3 […]

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Monday, 06-10-2019

Warmup: Bar Path Power Position Hang Position Mid Shin Skill: Starting Position Practice Strength: Clean E3MOM — 8 Rounds 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning: 21 – 15 – 9 Overhead Squat Toe To Bar L1 — 95 / 65 L2 — 115 / 80 L3 — 135 / 95 Wod Tips: […]

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Saturday, 06-08-2019

Teams of Three 600m Run 90 Power Cleans 135/95 90 Ball Slams 20+/15+ 90 DB Snatch 35+/20+ 120 Walking Lunges (Parking Lot) 90 Pull ups 90 Thruster 95/65 90 Burpees 120 Double Unders 600m Run 90 Bench Press 135/95 Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find […]

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Thursday, 06-06-2019

Coach-led banded recovery (lower body) Warmup: Tire flips and get-ups. Partners conditioning WOD. Split work: “OG Special” 1000m sled push (45/25) 20 tire flips 60 push ups 60 sit-ups 10 sandbag get-ups 20 tire flips 60 push ups 60 sit-ups 100 hammer strikes 1000 run (both partners) Rx+: Vests Interested in learning more about PRIMUS […]

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Saturday, 06-01-2019

Teams of 3 75M Sprint Relay x 2 75 Power Cleans 135/95 75 Mil Sit-ups 250M Row Relay x 2 60 Front Squats 155/105 60 Toe to Bars 250M Row Relay x 2 45 Deadlifts 205/155 45 Burpee Pull-ups 75M Sprint Relay x 2     Interested in learning more about PRIMUS CrossFit, Orlando’s premier […]

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