PRIMUS CrossFit Orlando

Team/Partner

Tuesday, 10-15-2019

Warm Up Conditioning: Teams of 2 3 Rounds 60 Double-unders 40 Wall Balls 20/14 30 Thrusters 95/65 4 Rounds 14 HSPU 30 Hang Cleans 5 Rounds 200m Run 12 Man Makers 35+/25+ 4 Rope Climbs 40 Min Cap Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Saturday, 10-12-2019

Teams of 4 – “Hit it, Don’t Quit It: Part Deux” 2x relay the following: * 1 Tire flip * Jump or step through tires * 6 ball slams at far cone * Run back, 1 tire flip, jump through tire Do sled sprints on road. Take slammer ball + 1 set of dumbbells with […]

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Saturday, 10-5-2019

Teams of 3 1500M Row + 75 Burpees (Non-Rowers work Down Burpees) 50M Bear Crawl Relay (Back Alley – 1 Down and back per teammate) 75 Power Snatches 95/65 or 135/95 90 Hand Release Push-ups 200M Run (Team runs together) 75 Power Cleans 115/80 or 155/105 90 Wall Balls 20/14 200M Run 24 Thrusters 135/95 […]

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Thursday, 10-03-19

Skills EMOM – 16’ (4 sets of the following) 5-7 strict pull-ups 25 double or single unders 6-8 dips 2 rope climbs Conditioning: Partners Grunt Work WOD 4 x 100m sled sprints (2/1 plates) 100 ball slams (20/15) 50 sandbag squats 30 strict pullups 4 x 100m sled sprints (2/1 plates) 12 sandbag getups 8 […]

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Tuesday, 10-01-19

Dynamic warm-up: 30” on / 15” rest – 11 movements Ball slams Jumping jacks Push-ups High knees Plank hold Air squats KB high pulls Flutter kicks Jumpies V-ups Overhead squats with PVC Warm-up: Tire flips, Toes to bar, 200m running Conditioning: For Time with 25 min time cap. Partner Workout (split reps except for running) […]

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Tuesday, 09-24-2019

Warm Up. 3 Rounds 5 Cal Row 5 Air Squats 5 Lunges 5 Push Ups 5 C’s and D’s Conditioning. AMRAP 30. Team Relay 10 Cal Row 10 Jumping Air Squats 10 Jumping Lunges 10 Push Ups 10 Pull Ups RTG: Weight Vest WOD Notes: Today’s WOD is Relay-Style. You complete an entire round then […]

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Tuesday, 09-17-2019

Skill: Review HSPU and progressions 4 Rounds Max effort HSPU 100m Carry Conditioning. Teams of 2 AMRAP 20 500m Row 20 Pull ups 20 Ball Slams 20+/15+ 20 Deadlifts 135/95 20 Single Arm DB Push Press 35+/20+ * Add 10 Reps every Round WOD Notes: The skill portion is to practice HSPU effieciency. If you […]

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