PRIMUS CrossFit Orlando

Tactical Fitness

Thursday, 06-13-2019

Warm Up: 3 Rounds for Quality 100m Run 10 Air Squats 10 Sit Up 10 Push Up Conditioning. For Time 5 Rounds 400m Run 20 — Air Squat 15 — Sit Up 10 — Push Up 5 — Tire Flip 10 — Push Up 15 — Sit Up 20 — Air Squat RTG — Vested […]

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Thursday, 05-23-2019

Group Warm-up Conditioning. 5 Rounds for time 1x Rope Climb 2x Renegade Man Maker (30+/20+) 2x Curtis -P (95/65) 2x Wall Balls 20/14 400m run *Add 2 Reps every round for all movements except for the Rope Climb. It remains at 1. * Renegade Man Maker equals 1 Push-up, Row, Row, Thruster * Weight Vest […]

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Thursday, 05-09-2019

15’ Mobility & banded recovery Conditioning: With a partner, do the following. Split reps except the run. 1 mile run 100 pushups 400m sled push (2/1 plates) 100 hammerstrikes 100 sandbag squats 400m sled push (2/1 plates) 50 sandbag cleans 100m bear crawl Rx+: Vested Notes: Coaches to lead a mobility and banded recovery session. […]

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Thursday, 05-02-2019

Warm-up Conditioning 4 Rounds for Time 800M Run 20 American KB Swings 53/35 10 Box Jump Overs 24/20 5 Navy Seal Burpees 1 Rope Climb RTG – Vested WOD Tips Murph is only 25 days away! Now is the time to start training on Thursdays if you are looking to PR Murph this year. We’ll […]

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Thursday, 04-25-2019

Warm Up Conditioning: Murph Training 8 Rounds for Time 200m Run 10 Push-ups 10 Ring Rows 10 Box Jumps 24/20 10 Air Squats 10 Burpees RTG=Vest 40 Min. Cap Wod Notes: Murph is only a month away. If you don’t have a vest grab a sandbag or hammer for the runs. Interested in learning more […]

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Thursday, 04-04-2019

  Mobility: Shoulders with bands Conditioning: Do this with a Partner. Split reps and sled pushes. 400m Sled push (2/1 plates) 20 Tire flips 4 Rope climbs 40 Sandbag lunges 100m Kettlebell farmers carry 400m Sled push (2/1 plates) 20 Tire flips 4 Rope climbs 40 Sandbag step-ups 100m Sandbag overhead carry 400m Sled push […]

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Thursday, 01-24-2019

Warmup: 400m easy run + sandbag get-up demo and warm-up. Everyone should do a couple of reps with the sandbag before starting. Conditioning workout: 200m run 100m crab walk or army crawl inside gym 8 sandbag get-ups 30 jumpies 100m KB farmer’s carry 30 jumpies 8 sandbag get-ups 20 tire double jump-throughs Take a selfie […]

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