PRIMUS CrossFit Orlando

Tagged: “CrossFit”

Friday, 11-08-2019

Warm Up Conditioning: Open 20.5 For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots (14/10) Time cap: 20 min. RX: Substitute muscles-ups, wall balls (20/14) Open Gym: Work on any skill or strength Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Thursday, 11-07-2019

Group Warm up Conditioning 4 Rounds 50m Sled Push (Back Alley) 40 Hammer Strikes 30 Air Squats 20 DB Snatch 35+/25+ 2 Rope Climbs Low Crawl width of gym (army crawl) RTG = Weight Vest Cash Out: Foam Roll WOD Notes: Tactical Thursday Training. If its nice out you can do the majority outside. The […]

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Wednesday, 11-06-2019

Split Jerk Review and Practice Strength: Split Jerks, 5×2 Conditioning: 5 Rounds 2 Min. on / 1 in off 250m Row 12 KB Swings 53/35 Max Double Unders *Score Total number of Double Unders WOD Notes: For today’s strength session work up to a heavy double. Focus on your dip drive. popping the bar off […]

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Tuesday, 11-05-2019

Group Warm up Conditioning: Teams of 2, Split Reps 3 Rounds 40 Wall Balls 20/14 30 Pull ups 20 Power Snatches 115/80 42-30-18 Box Jumps 24/20 S2OH 115/80 Partner Sit Up Med Ball Toss Cash Out: 400m Group Walk WOD Notes: Today’s workout is a team of two. Finish part A before moving to Part […]

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Monday 11-04-2019

Barbell Warm up Strength: Clean Complex Every 90 Seconds for 8 Rounds 1 Power Clean + 1 Squat Clean + 1 Front Squat Conditioning: For Time 600m Run 15 Hang Clean 60-70% 9 Burpee Over Bar 400m Run 12 Hang Clean 9 Burpee Over Bar 200m Run 9 Hang Clean 9 Burpee Over Bar WOD […]

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Saturday, 11-2-2019

Team of Three 800m Sled Push 1×45/1×25 90 Power Snatches (75/55) 2400m Row 90 Kettlebell Swings (53/35), Complete during the Row 90 Thrusters (75/55) 800m Run 90 Burpees, Complete during the Run 90 Ball Slams (20/15) 800m Sled Push 1×45/1×25 90 Sit-ups, Complete during the Push 90 Shoulder to Over Head (75/55)   Interested in […]

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Thursday, 10-31-2019

Warm Up: 3 Rounds for Quality 100m Jog Leg and Hip Mobility Shoulder Mobility Conditioning: AMRAP 30 200m Sandbag Carry 1min Sandbag Overhead Hold 200m Farmer Carry 1min Plank Hold 100m Walking Lunge 1min Wall Sit Hold RTG — Vested Cash Out: Foam roll back Notes: A grinder! Keep moving and do as much as […]

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