PRIMUS CrossFit Orlando

Tagged: “Fitness”

Tuesday, 10-22-2019

Warm Up Conditioning. Team of 2 50 Power Cleans 95/65 or 135/95 400m Sled Push 90/45 50 Push Press 400m Sled push 50 Front Squats 400m Sled push 50 Deadlifts Wod notes: Make sure to warm up all lifts to the weight your going to use. Should be able to do five reps of each […]

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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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Wednesday, 10-02-19

Strength: Bench/Strict Press 50×5, 55×4, 65×3, 70×2, 75×1 80×1, 85×1 65 AMRAP 15’ Clean & Jerk lifting session – Build up to a heavy single Conditioning:  4 sets – Every 3 minutes: Row 150m 2 Clean & Jerks @ 75-80% Rest for remainder of the 3’ Notes: We’ve got a 15’ lifting session to work […]

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Tuesday, 10-01-19

Dynamic warm-up: 30” on / 15” rest – 11 movements Ball slams Jumping jacks Push-ups High knees Plank hold Air squats KB high pulls Flutter kicks Jumpies V-ups Overhead squats with PVC Warm-up: Tire flips, Toes to bar, 200m running Conditioning: For Time with 25 min time cap. Partner Workout (split reps except for running) […]

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Tuesday, 09-24-2019

Warm Up. 3 Rounds 5 Cal Row 5 Air Squats 5 Lunges 5 Push Ups 5 C’s and D’s Conditioning. AMRAP 30. Team Relay 10 Cal Row 10 Jumping Air Squats 10 Jumping Lunges 10 Push Ups 10 Pull Ups RTG: Weight Vest WOD Notes: Today’s WOD is Relay-Style. You complete an entire round then […]

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Thursday, 09-19-2019

Warm up Conditioning For Time 75 Double Unders 75 Wall Balls 20/14 75 Sit ups 75 Double Unders 75 Push Press 45/35 75 Burpees 75 Double Unders RX+ = Vest WOD Notes This one will be mentally tough. Enjoy. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find […]

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