PRIMUS CrossFit Orlando

For Time

For Time

Front or Back Squat. Max 8 Reps at 50% of 1RM 5 Reps at 60% of 1RM 3 Reps at 70% of 1RM 1 Rep at 80% of 1RM 1 Rep  at 90% of 1RM 1 x Max Effort or until Failure WOD 21 HSPU 21 Kettlebell Swings 400m Run 15 HSPU 15 Kettlebell Swings 400m […]

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For Time

Run 1000m 50 Sledge Strikes 25 Kettlebell Swings (50-70#M/35-50#W) 25 Wall Balls (20#M/14#W) 25 Pullups 100 Double Unders 25 Kettlebell Swings 25 Wall Balls 25 Pullups 50 Sledge Strikes Run 1000m For Time.   Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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For Time

Wendler Deadlift. Deload Warm up Sets: 5 Reps at 40% of 1RM 5 Reps at 50% of 1RM 3 Reps at 60% of 1RM Work Sets: 5 Reps at 60% of 1RM 5 Reps at 65% of 1RM 5 Reps at 70% of 1RM WOD 15 Ground to Overhead 800m Run 10 Ground to Overhead 400m […]

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For Time

Wendler Deadlift. Wk 2 Warm Up Sets: 5 Reps at 40% of 1RM 5 Reps at 50% of 1RM 5 Reps at 60% of 1RM Work Sets: 3 Reps at 80% of 1RM 3 Reps at 85% of 1RM 3 or more Reps at 90% of 1RM WOD 400m Run, then 15-12-10 of: Thrusters (95#M/65#F) […]

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For Time

Warm Up 1000m Row, then 2x of: 10 PVC Overhead Squats 10 Pushups 10 Squat Jumps WOD 4 Rounds of: 30 Double Unders 10 Dumbell Snatch 25 Plyo Pushups 15 Ball Slams Then, 50 Burpees For Time.   Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Murph

1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run For Time. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on, it will be referred to as […]

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21-15-9

Wendler Front or Back Squat. Wk 4- Deload Warm Up Sets: 5 Reps at 40% of 1RM 5 Reps at 50% of 1RM 3 Reps at 60% of 1RM Work Sets: 5 Reps at 60% of 1RM 5 Reps at 65% of 1RM 5 Reps at 70% of 1RM WOD 21-15-9 of: Toes to Bar […]

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