PRIMUS CrossFit Orlando

Hawt Fire

Hawt Fire, 5-28-2020🔥🔥

Equipment needed: barbell, sled, rope, abmat, rings Notes: Any type of thruster can be used. Go medium weight thruster on the second section. This is a good WOD to go vested. LOW🔥 12′ AMRAP 15 bar thrusters or light DB thrusters 200m run 10 ring rows 10 sit-ups :45 rest Notes: Skip the run if […]

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Hawt Fire, 5-21-2020

Equipment needed: rower, slammer ball, abmat, 2 x kettlebells Notes: Do the Low section as one round, continuous. It should feel like a dynamic warm-up. CrossFitters can do 1 rope climb as a sub for the 3 rope pulls. 10 ring rows can also be sub’ed for that movement. Try it vested for extra spice. […]

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🔥🔥Hawt Fire, 05-14-2020🔥🔥

Equipment needed: Slammer ball, Dumbbells, Abmat. Go vested for additional spice. Yucatan Park address: 6400 Yucatan Dr, Orlando, FL 32807 LOW🔥 50 walking lunges 1′ rest 50 situps 1′ rest 15 Dumbbell push press + 60″ plank hold 1′ rest 50 air squats 200m run Notes: Do this with a running clock. When the run […]

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🔥🔥Hawt Fire, 5-7-2020🔥🔥

Equipment needed: Kettlebell, dumbbells, abmat or yoga mat Instructions: This is a low equipment WOD and can be done with as little as a pair of dumbbells. Add in a kettlebell or even a pair of KB’s for farmer’s carry to spice it up. See below for two variations of the “Macho” complex. Crossfitters can […]

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🔥🔥Hawt Fire, 4-30-2020🔥🔥

Equipment needed: Plates, dumbbells, box, any heavy object to carry. Zoom: https://zoom.us/j/94219483901…840596 LOW 12′ EMOM 100m run 12 light DB snatches or plate ground-to-overhead 10 ball slams + 5 sit-ups 16 step-ups (no weight) Notes: If you don’t have a lighter dumbbell for this part, go with a plate ground-to-overhead instead. MEDIUM 3 rounds of the […]

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Hawt Fire, 4-23-2020

Equipment needed: Barbell, weights, box, slam ball Notes: Dumbbells or sandbag can be substituted for barbell cleans (do double the reps). This is a good vested workout if you go with the non-barbell version version. LOW Every 2:30 x 4 4 squat cleans (95/65) 100m run 30″ wall sits MEDIUM Every 2:15 x 4 3 […]

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🔥🔥Hawt Fire, 4-16-2020🔥🔥

Zoom: https://zoom.us/j/94219483901 Password: 840596 Equipment needed: kettlebell, dumbell, barbell and plates. Can be done with dumbbell thrusters if no barbell or a plate instead of kettlebells. MOD for thrusters is front squats if your ceiling is too low. LOW🔥 12’ EMOM (3 sets of the following) 15 situps 12 dumbbell snatches or plate G2O (lighter […]

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