PRIMUS CrossFit Orlando

Team/Partner

Saturday, 12-14-2019

Teams of 4 – Split reps, U-go-I-go 1,400m row and 1000m run (Assign two teammates to each. Move on when both are complete) 200 hammer strikes 100 goblet squats (53/3) Murphy loop equipment run (Dumbbells + kettlebell + hammer) 100 plyo push-ups 100 Toes-to-bar Murphy loop equipment run (Dumbbells + kettlebell + hammer) 100 Dumbbell […]

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Tuesday, 12-10-2019

Group warmup Conditioning: Teams of 2 5 Rounds 400M Run 40 Sit ups 10 Bench Press (135/95) 40 Box Jumps (24/20) 20 P. Cleans (135/95) Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Saturday, 12-7-2019

Teams of 3 (or 4) 40’ time cap 30 group sit-ups 9 x 70m sled push relays (2/1) (3/2) 30 front squats (155/105) (185/125) 9 x 70m run relays 90 push-ups 9 x 70m sled push relays (2/1) (3/2) 30 synchro v-ups 9 x 70m run relays 90 partner ball toss across barbell (20/14) (25/20) […]

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Tuesday, 12-3-2019

Group Warm up Conditioning: Teams of 2 AMRAP 30′ 60 Double Unders 50 Wall Balls (20/14) 40 Military Sit ups 30 KB Swings (53/35) 20 Deadlifts (225/155) 10 Parallette Shoot throughs Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Saturday, 11-30-2019

Teams of 3 AMRAP 10 with 2 MIn. Rest Between AMRAPs A. 60 Double Unders 60 Wall Balls 20/14 60 DB Snatch 35+/20+ B. 60 KB Swings 53/35 60 Sit Ups 60 S2OH 95/65 C. 100m Sprint Relay 30 Man Makers 35+/20+ 60 Box Jumps 24/20 D. 60 Power Cleans 95/65 60 Pull ups 60 […]

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Thanksgiving “The Gobbler 2019”

Happy Thanksgiving! Teams of 3 – “The Gobbler 2019” 3121m Row 9 Rope Climbs 1000m Run with sandbag 90 “Gobbler” squats 90 Kettlebell swings (53/35) (72/53) 90 Box jumps (24/20) 90 V-ups 90 Thrusters (95/65) (135/95) 100 meter team bear crawl Notes: You-go-I-go on movements, share sandbag on the run. Interested in learning more about […]

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Tuesday, 11-26-2019

Dynamic warm-up: 40” on / 20” rest – 10 movements Ball slams Lunges Planks High knees Jumping jacks Air squats Flutter kicks Russian twists V-ups Overhead squats with PVC Also warm-up these movements: Tire flips, 1 minutes of easy rowing. Spend 5’ warming up overhead squats to working weight. Partner Workout (split reps except for […]

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