PRIMUS CrossFit Orlando

Team/Partner

Tuesday, 04-16-2019

Warm Up 3 Rounds @ Low Intensity 200m Jog 5 Double Unders 5 Wall Balls 5 Box Jumps 5 Ball Slams Conditioning. Team Chipper Split up all the movements and just keep moving. 1000m Row 100 Double Under 1000m Row 100 Wall Ball @ 20 / 14 1000m Row 100 Box Jump @ 24 / […]

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Saturday, 04-13-2019

Teams of 3 600M Sled Push 1×45 / 1×25 75 T2B 75 Burpees 400M Sled Push 2×45 / 2×25 60 Thrusters 115/80 60 Dumbbell Snatches 40+ / 25+ 200M Sled Push 3×45 / 3×25 45 Pull-ups 45 Power Cleans  165/130 100M Relay + 1 Rope Climb x 2 Interested in learning more about PRIMUS CrossFit, […]

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Saturday, 4-6-2019

Teams of 4 Relays x 4 10m run 5 box jumps 5 heavy wall balls (25/20) 5 KB swings (72/53) Murphy loop run 800m row (split) Two teammates working on these at the same time: 100 pushups 100 air squats Murphy loop run 800m row (split) Two teammates working on these at the same time: […]

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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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Tuesday, 04-02-2019

Warm-up with 12’ of Tabatas (20” on/10” off x 8 sets per movement with 1’ break between movements) Burpees Mountain climbers Kettlebell swings (53/35) Conditioning Partner Workout. U-go-I-go style. 400m equipment carry (115/85) 50 PVC pass throughs 50 Dumbbell snatches (50/35) 50 Toes to bar 50 Thrusters (115/85) 80 Partner ball toss situps (20/15) 60 […]

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Tuesday, 03-26-2019

Conditioning Teams of 2, Spilt Reps 50 Cal. Row 50 S2OH 95/65 50 Box Jumps 24/20 50 Wall Balls 20/14 50 P. Cleans 95/65 Rd 2. 40 Reps Rd 3. 30 Reps… and so on. 35 Min Cap WOD Tips:  For Today’s wod take 10 total reps off every round. Weights Should be light so […]

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Saturday 03-23-2019

Teams of Three 600m Run 60 Push Jerks (115/75) 6 Rope Climbs 60m Prowler Push (2×45/1×45) 60 Burpees 6 Rope Climbs 60m Prowler Push (2×45/1×45) 60 Hang Power Cleans (115/75) 6 Rope Climbs 60m Prowler Push (2×45/1×45) 60 Ball Slams (20/15) 6 Rope Climbs 60m Prowler Push (2×45/1×45) 600m Run You Go I Go on […]

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