PRIMUS CrossFit Orlando

Tagged: “Fitness”

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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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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Monday, 08-12-2019

Back Squat Warm up Strength: Week 3 20 Rep Back Squat 40×5, 50×5, 55×5, 60×20 +10-20lbs WOD Warm up 3 Rounds 3 Hang Cleans (work up to wod weight) 6 DB Snatch 10 Jump Rope Conditioning 5 Rounds 5 Hang Cleans 10 Alt. DB Snatch 35+/20+ 30 Double Unders 1 Min. Rest L1 95/65 L2 […]

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Friday, 08-09-2019

Deadlift Warm Up Elevated KB Deadlift, Bent over row 3×5 Strength: Deadlift (+5-10 lbs) 5×50%, 5×60% 5×65%, 3×70%, 2×80%, 2×85% Warm-up: Strict pull-ups, barbell thrusters, light KB swings Conditioning Intervals: 4 x 3’ work time / 3’ rest #1 – 2 rounds: 5 pullups 5 thrusters (95/65) 10 ball slams (20/15) #2 – 2 rounds: […]

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