PRIMUS CrossFit Orlando

Tagged: “Endurance”

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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Tuesday, 10-29-2019

Warm Up. 3 Rounds for Quality 100m Jog Pull Up Progression Air Squat Progression Shoulder Mobility Conditioning. For Time. Teams of Two 1000m Row (Split) 5 Rounds (Each) 100m Run 5 Pull Ups 10 Push Ups 15 Air Squats 1000m Row (Split) 5 Rounds (Each) 100m Run 5 Muscle Ups 10 HSPU 15 Box Jumps […]

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Thursday, 10-24-2019

Warm up Conditioning. For Time 1K Row 80 Double Unders 60 Hammer Strikes 40 Sandbag Step ups 20 Pull Ups 40 Sandbag Step ups 60 Hammer Strikes 80 Double Unders 1K Row RTG = Vest Wod Notes: Today’s wod is a chipper ladder. Pick a pace that keeps you moving through the movements. Push it […]

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Thursday, 10-10-2019

Skill 12 EMOM Minute 1 – Over the Shoulder Sandball Toss x 4 Minute 2 – 10 Box Step-ups Minute 3 – 10 Russian Swings Minute 4 – 10 Air Squats Conditioning Partner WOD 800M run (run as team) Then, 2 Rounds (Split Reps) 20 Thrusters (75/55) 20 Box Jumps 24/20 20 KettleBell Swings (53/35) […]

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Saturday, 10-5-2019

Teams of 3 1500M Row + 75 Burpees (Non-Rowers work Down Burpees) 50M Bear Crawl Relay (Back Alley – 1 Down and back per teammate) 75 Power Snatches 95/65 or 135/95 90 Hand Release Push-ups 200M Run (Team runs together) 75 Power Cleans 115/80 or 155/105 90 Wall Balls 20/14 200M Run 24 Thrusters 135/95 […]

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Friday, 10-04-19

Strength: Deadlift 50×5, 55×4, 65×3, 70×2, 75×1, 80×1, 85×1 Deficit 65 2×5 WOD warmup. 3 rounds for quality: 5 box jumps 20 second handstand holds 5 knee raises Conditioning: 4 x 2’ intervals  / 2’ rest in between. #1 – In 2’ complete the following: 10 weighted lunges 4 Deadlifts @ 75-77% 5 Dumbbell push […]

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Thursday, 10-03-19

Skills EMOM – 16’ (4 sets of the following) 5-7 strict pull-ups 25 double or single unders 6-8 dips 2 rope climbs Conditioning: Partners Grunt Work WOD 4 x 100m sled sprints (2/1 plates) 100 ball slams (20/15) 50 sandbag squats 30 strict pullups 4 x 100m sled sprints (2/1 plates) 12 sandbag getups 8 […]

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