PRIMUS CrossFit Orlando

Hawt Fire

Hawt Fire, 8-13-2020

LOW🔥 12’ EMOM 10 wall balls (go heavy if you can) 50m run + 10 kettlebell shrugs 10 pull-ups (any variant) 10 dips (box, bar or ring) + 5 barbell thrusters Notes: Go heavy on the wall balls (25/20) if you can. Banded, jumping pull-ups or any variant can be sub’ed for pull-ups. MEDIUM🔥🔥 14′ […]

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Hawt Fire, 8-6-2020🔥🔥

LOW🔥 12′ EMOM 50m run 10 step-ups (unweighted) + 3 rope pulls 10 walls balls + 20 mountain climbers 15 American KB swings MEDIUM🔥🔥 Buy-in: 50 weighted step-ups (20/14) 4 rounds of: 100m weighted run (sandbag, plate, etc) 15 situps 6 rope pulls (or 2 rope climbs) 25m bear crawls 30″ wall sit Cash-out: 50 […]

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Hawt Fire, 7-30-2020

LOW🔥 200 run 50m sled push no weight 1′ rest 25 ball toss sit-ups w/partner (25 each person) 15 overhead squats w/PVC 1′ rest 10 KB swings 10 shoulder shrugs with Kettlebells 50m sled push no weight Notes: Find a partner for the sit-ups. It’s ok to wait a few extra seconds on the rest. […]

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Hawt Fire, 7-23-2020

LOW🔥 12′ EMOM 30 seconds easy row 20 lunges 15 ball slams 10 air squats + 10 light DB presses MEDIUM🔥🔥 Buy-in – 50 situps then 5 rounds of 200m row 100m bear hug carry 20 Russian twists w/weight 12 DB push press (or 8 HSPU) 30″ plank hold Cash-out: 50 jumpies HIGH🔥🔥🔥 3 sets […]

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Hawt Fire, 7-16-2020🔥🔥

LOW🔥 12′ EMOM 100m run 20 situps 15 ball slams 5 front squats (95/65) MEDIUM🔥🔥 4 rounds of 200m run 10 weighted sit-ups 3 squat cleans (155/105) (135/95) 40 jumping jacks 100m ball chase 30″ rest HIGH🔥🔥🔥 3 sets / 90″ rest 1 full clean (heavy) 10 burpees Interested in learning more about PRIMUS CrossFit, […]

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Hawt Fire, 7-9-2020🔥🔥

Equipment needed: sled, PVC stands, kettlebells, abmat, sandbag LOW🔥 Every 90″ / 8 sets total 100m sled (1/0 plates) 10 PVC shoot throughs + 25 bicycles 100m KB farmer’s carry 10 plate G2O + 20 lunges Notes: Do each station twice for 8 sets total. MEDIUM🔥🔥 10 rounds of 100m sandbag run 10 situps 10 […]

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Hawt Fire, 7-2-2020

Equipment: Dumbbells, rower, abmat, barbell, dip station LOW🔥 12’ EMOM 10 DB presses + 10 sit-ups 10 dips + 10 air squats 50m DB farmer’s carry 30 second easy row (stroke rate 22-24) Weather mod: Farmer’s carry inside gym MEDIUM🔥🔥 4 rounds 200m/180m row 100m run 25 Russian twists w/weight 15 DB presses (or 10 […]

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