PRIMUS CrossFit Orlando

Skill

Thursday, 01-31-2019

Skill: Double Unders Flight Simulator L1 5-10-15-20-25-20-15-10-5 L2 10-20-30-40-50-40-30-20-10 12 Min Conditioning 5 Rounds 100m Farmer Carry 53/25 5 Ball Slams 25+/15+ 5 HSPU 5 Chest to Bar 5 Tire Flips 30Min. Cap RX+ Vest Notes: Today is a mix of Skills and Strongman. If you like the Tire Flips and farmer carry. Check out […]

Continue Reading

Friday, 11-02-2018

Strength: Deadlift 50×5, 60×5, 70×5, 80×3, 90×1, 95×1+ Conditioning. AMRAP 15 10 T2B 5 HSPU 2 Squat Cleans 50% Increase weight 5 to 10lbs every round Cash Out Skill Work Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

Continue Reading

Tuesday, 10-23-2018

Warm-up & skills practice 10’ EMOM – 2 sets of the below 1 – 2 rope climbs 2 – 10 burpees 3 – 10 heavy wall balls (25/20 if you can) 4 – 6 DB snatches (heavier than normal) 5 – 8 box jumps (go higher than normal with step-downs) 10’ to warm-up remaining movements […]

Continue Reading

Thursday, 09-27-2018

Skill: EMOM 12 Minute 1 – 8 Pistols Minute 2 – 3 Muscle Ups or 10 Ring Rows Minute 3 – 5 Handstand Push Ups Repeat Conditioning: 2 Rounds 50 Kettlebell Swings 53/35 40 Box Jumps 24/20 30 Push-ups 20 Front Squats 10 Burpees 5 S2O L1 95/65 L2 115/85 Interested in learning more about […]

Continue Reading

Friday, 09-21-2018

Strength: Deadlift 5×3 Increasing Weight Conditioning AMRAP 12 10 Hang Cleans 25 Double Unders * 100m Run Every 2 Min. * WOD Starts with run L1 95/65 L2 115/80 L3 135/95 Cash Out Open Skill Work Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

Continue Reading

Thursday, 09-06-2018

Skills EMOM – 16’ (4 sets of the following) 10 pullups 25 double unders 10 heavy wall balls (25/20) 2 rope climbs Conditioning: teams of 2 1000m sled push with a partner (2/1 plates). 50 KB swings each (53/35) 50 ball slams each (20/15) 800m ball chase RTG vests Interested in learning more about PRIMUS […]

Continue Reading

Thursday, 06-28-2018

Skill:  Pistol Progressions 1. Air Squats,, Narrow Air Squats, Feet together Squats 2. Candle Stick to 2 feet, Candle stick to 1 foot 3. Box Sit Pistol (Athletes who have pistols can break off and work on weighted pistols) 4. Assisted Pistols (Bands, Plates, etc… Conditioning:  20 minute AMRAP 20 Double Unders 5 Pull-ups 10 […]

Continue Reading