PRIMUS CrossFit Orlando

Team/Partner

Saturday, 12-14-2018

Teams of 4 160 partner slammer ball toss over barbell (20/15) These are U-go-I-go:3 rounds each of10 situps2 C&J (155/105)(135/95) 3 rounds each of10 bicep curls (40/20)(30/15)10 pushups 3 rounds each of4 front rack lunges (155/105)(135/95)1 rope climb 3 rounds each of3 burpee pull-ups10 ball slams (20/15) 4 x 80m sled sprint relays (2/1). Each […]

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Tuesday, 12-11-2018

HIIT warm-up and conditioning 40” on / 20” rest – 10 movements Ball slams Situps Push-ups High knees Coach’s Choice Air squats KB high pulls Flutter kicks Jumpies Coach’s choice Partner Workout (split everything): 10 Tire flips 600m Row 100 hammer strikes 60 Push-ups 20 Hang cleans (135/95) 600m Row 60 Burpees 40 KB high […]

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Tuesday, 12-04-2018

Warm-up 2 DB Windmills + 1DB OHS + 2 DB Presses 3 Rounds each arm as a class. Keep it light Conditioning. Team Cindy Sprint (Teams of 2) 30 Minute AMRAP 5 Pull up 10 Push up 15 Air Squat 100m Sprint Partner completes full round before next goes Solo = 45 Second Rest after […]

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Saturday – Winter is Coming

Teams of 4 – “Winter is Coming” Assign 1 teammate per station. Can be in any order. Relay style: * 4 rope climbs * 25 wall balls (20/14) * 20 T2B or 5 muscle-ups * 20 burpees 400m team sled push (3/2) Equipment carry to cul-de-sac (slammer, KB, 2 DBs) Two people working at once: […]

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Tuesday, 11-27-2018

Group warm up Conditioning:  Teams of 2 6 Rounds Each 20 DB Snatch 35+/20+ 10 Front Squats 135/95 5 HSPU Partner 1 completes Round, while partner 2 holds 2 KB. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Saturday, 11-24-2018

Teams of 3 10 Min. to establish a Max power clean Rest 5 Min. 1000m Run 60 Wall Balls 20/14 60 Power Snatch 115/80, Rx+ 135/95 600m Run 60 Jerks 60 Box Jumps 24/20 400m Run 60 Burpees 60 Pull-ups, RX+ 30 Muscle-ups 200m Run Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit […]

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Thursday, 11-22-2018

“The Pilgrims II” Teams of 3 3000M Row 800m Sled Push 1×45/1×25 (Back of Cul-De-Sac) 150 Hammer Strikes 150 Kettlebell Swings (2 work at a time on hammer strikes and Kettlebell Swings) 400m Sled Push 2×45/2×25 1000M Run with Hammer 15 Tire Flips Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. […]

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