PRIMUS CrossFit Orlando

Team/Partner

Saturday, 02-16-2019

Teams of 4 30 Team Sit-ups (Arms Locked) 1,000m Sled Push 2×45/1×45 20 Rounds (Relay Style) 3 Deadlifts 225/155 RX+ 275/185 6 Push-ups 9 Air Squats (Two athletes can work at a time) 400 Hammer Strikes 160 Pull-ups Rx+ 200 Pull-ups 16 Rope Climbs 200 Ball Slams 20+/15+ Rx+ 30/20 400m Sled Push 3×45/2×45 Interested […]

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Tuesday, 02-12-2019

Group Warm Up Conditioning. Team Chipper Teams of 2. Split Row. 1000 — Row 100 — Double Unders 10 — Power Cleans 800 — Row 80 — Double Unders 8 — Power Cleans 600 — Row 60 — Double Unders 6 — Power Cleans 400 — Row 40 — Double Unders 4 — Power Cleans […]

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Saturday Teams, 2-9-2019

Teams of 4 – “Hit it, Don’t Quit It” Part A Do 3 rounds of the following, round-robin style: 3′ AMRAP. (Count total reps in head-2-head battle!) Teammate does full round before tagging out. 1′ break between AMRAPs to rotate teams. 3′ AMRAP: bear crawl to box 5 burpees 5 box jumps or step-ups (24/20) […]

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Tuesday, 02-05-2019

Group Warm up Conditioning. AMRAP 25. Teams of 2 5 PRIMUS Man-makers 30+/20+ (Push-up, Row, Row, Thruster, Suitcase Lunge, Lunge) 10 Russian Kettlebell Swings 53/35 5 Box Jump Overs (24/20) 500M Row Partner 1 does as many rounds as possible of movements while partner 2 rows 500M, Switch every 500M, Pick up count in rounds […]

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Saturday, 2-2-2019

Team of 3 25 Burpees, each person 1000m Sled Push 1×45 /1×25 then, 60 Hang Cleans (115#/85#) 75 Push Ups 800m Sled Push Sled Push 1×45 /1×25 60 Push Jerks (115#/85#) 75 Mil Sit-ups 400M Sled Push Sled Push 1×45 /1×25 60 Front Squats (115#/85#) 75 Kettlebell Swings 53/35 9 Rope Climbs Interested in learning […]

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Tuesday, 01-29-2019

Barbell Warm up Conditioning “The Andriano Memorial WOD” Teams of 2 1594m Run 24 Rounds 2 G2OH 115/65 8 Deadlifts 115 /65 L1 – Split Run And Rounds L2 – Full Run and Split Rounds L3 – Full Run and Rounds Notes: In Honor of Firefighter Carl Andriano who died February 8, 2014 at age […]

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Tuesday, 01-22-2019

12’ HIIT Warmup and Core Conditioning (40” on / 20” off) High knees Jumping jacks Mountain climbers Flutter kicks Bicycles Coach’s choice KB high pulls Push-ups Supermans Ball slams V-ups Coach’s choice Notes: HIIT should be a low impact, aerobic focused warmup and core workout. You should be sweating but feeling good afterwards. Equipment needed: Kettlebell […]

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