PRIMUS CrossFit Orlando

Workout of the Day

Wednesday, 08-21-2019

Strength: Press 5 x 12 @ 50% Conditioning. Interval AMRAP 3 5 Deadlift 5 Box Jump rest 3 AMRAP 3 5 Deadlift 5 Box Jump Over rest 3 AMRAP 3 5 Deadlift 5 Burpee Box Jump Over L1 — 155 / 105 , 20″ / 16″ L2 — 185 / 125 , 24″ / 20″ […]

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Tuesday, 08-20-2019

Conditioning. Teams of 2. For Time 1 Mile Run 10 Rope Climb 6 Rounds of Cindy Each — Relay Style 5 — Pull Ups 10 — Push Ups 15 — Air Squats 10 Rope Climb 2000m Row Notes: Today, we have a nasty version of a Cindy Sandwich. During the Run and Row, both partners […]

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Monday, 08-19-2019

Strength — Squat 5 @ 40% 5 @ 50% 5 @ 55% 20 @ 60%+10-20lbs Conditioning 21 — 15 — 9 HSPU Kettlebell Swings 53/35 200m Run after each Round RTG — Add Handstand Walk to the beginning of each round. Round 1 — 6 Mats Round 2 — 4 Mats Round 3 — 2 […]

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Friday, 08-16-2019

Warm up Strength: Deadlift 5×50%, 5×60% 5×65%, 3×70%, 2×80%, 2×85% +10-20lbs Conditioning. Every 5 Min for 20 Minutes 21/18 Cal. Row 12 Hand Release Push Ups 9 Power Cleans L1 95/65 L2 115/80 L3 135/95 Wod Notes: Focus on pace today. Goal today is to increase the pace every round. On the cleans today pick […]

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Thursday, 08-15-2019

Warm Up Conditioning. For Time 300m Run 6 Air Squats 6 Box Jumps 24/20 6 Burpees 6 Sit ups 6 Lunges 6 Russian KB Swings 53/35 L1:7 rounds L2:9 rounds WOD Notes: This one is harder than it looks. Enjoy! Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to […]

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Wednesday, 08-14-2019

Warm Up. “Lynne” 5 Rounds* Bench press 135/95 Pull-ups -L2 Bench Press Body Weight *20 Min. Cap Barbell Warm up Strength/Skill E2MOM x 6 1 Squat Snatch 65% + 3-5 HSPU WOD Notes: When selecting a weight for the bench press, make sure you can get 5+ reps every round. Rest at least 2-3 minutes […]

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Tuesday, 08-13-2019

Warm up: 2 Rounds 200m Run 5 Snacthes 5 Wall Balls 5 T2B 5 KB Swings 5 Thrusters Conditioning: Teams of 2, Split Reps A. 5 Rounds 12 Power Snatch 115/75 24 Wall Balls B. 8 Rounds 200m Relay (Murphy Loop) C. 42-30-18 T2B KB Swings 53/35 Thrusters 95/65 WOD Notes: Todays wod has 3 […]

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