PRIMUS CrossFit Orlando

For Time

Thursday, 04-18-2019

Banded Shoulder Warm-Up “I”s “Y”s and “T”s Pass Throughs Warm Up. 3 Rounds @ Low Intensity 100m Jog 5 Pull Ups 5 Push Ups 5 Air Squats Murph Prep This is a somewhat shorter and segmented version of MURPH. If planning to complete Murph with a weight vest soon, this is a good opportunity to […]

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Tuesday, 04-16-2019

Warm Up 3 Rounds @ Low Intensity 200m Jog 5 Double Unders 5 Wall Balls 5 Box Jumps 5 Ball Slams Conditioning. Team Chipper Split up all the movements and just keep moving. 1000m Row 100 Double Under 1000m Row 100 Wall Ball @ 20 / 14 1000m Row 100 Box Jump @ 24 / […]

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Saturday, 04-13-2019

Teams of 3 600M Sled Push 1×45 / 1×25 75 T2B 75 Burpees 400M Sled Push 2×45 / 2×25 60 Thrusters 115/80 60 Dumbbell Snatches 40+ / 25+ 200M Sled Push 3×45 / 3×25 45 Pull-ups 45 Power Cleans  165/130 100M Relay + 1 Rope Climb x 2 Interested in learning more about PRIMUS CrossFit, […]

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Friday, 04-12-2019

Strength Wendler Week 3 Deadlift with Superset Handstand Push-ups 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% Conditioning Barbell Warm-up Grace 30 Clean & Jerks for Time 135/95 WOD Tips: Wrapping up the week with some heavy deadlifts. Be sure to lock everything in for those heavy reps at 95%. What’s your Grace time? Time for […]

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Thursday, 04-11-2019

Part A – Murph Training 800M Run, Rest 3 minutes, 800M Run RX+ Vested Part B – Seal Fit 400m Run with sandbag 50m Bear Crawl 400m Farmer carry 53/35 50m Crab Walk 50m Burpee Broad Jump. 400m Run with sandbag RX+ Vested WOD Tips: Hell week and Murph are right around the corner. That […]

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Monday, 04-08-2019

Strength: Wendler Week 3 Squats with Superset Pull-ups 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% Conditioning: 10,9,8,7…. Hang Cleans 95/65 1,2,3,4,5… Push-ups Cash Out: Coaches Choice WOD Tips: Week 3 Wendler cycle jumps those squats up to 95%. If you can get 3-5 reps at this weight, you are on track for big gains by […]

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Friday, 04-05-2019

Strength: Deadlifts Superset HSPU (Strict) 5×5, DB Press or Dips 5×8 Conditioning:  3 rounds for time 1 deadlift @ 85% 10 handstand push-ups 8 C2B pull-ups or 4 muscle-ups 30 double unders Cool down: 400m group walk. WOD Notes: You should be good and warmed up for this short, high intensity WOD after the strength […]

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