PRIMUS CrossFit Orlando

Tagged: “Rowing”

Tuesday, 05-21-2019

EMOM 9 Minute 1 – 5 Strict HSPU Minute 2 – 5 Strict Pull-ups Minute 3 – 10 Hollow Rocks Conditioning. WOD for time 2000m row 7 rounds 20 Box Jumps 24/20 20 Push-ups 20 Air Squats 20 Power Snatches 95/65 2000m row Wod Tips: Today’s workout can be done with or without a partner. […]

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Thursday, 05-16-2019

Warm Up Conditioning: 4 Rounds 1K Run 10 Box Jump Overs 24/20 100m Farmer carry 53/35 10 Man Makers 30+/20+ *40 Min Cap RX+ vest Wod Notes: Today is a grinder. If the weather is nice feel free to wod outside. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us […]

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Tuesday, 04-23-2019

Warm up Conditioning. Teams of 2 “Tailpipe Barbell” 3 Rounds Each 250m Row Front Rack Barbell Hold L1 115/75, L2 135/95 followed by 100 Double unders 80 Pull Ups 60 Power Snatches L1 11/75, L2 135/95 40 Deadlifts L1 185/125, L2 225/155 20 Parallette Pass Through Wod Notes: Partner 1 Rows 250, while Partner 2 […]

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Tuesday, 02-05-2019

Group Warm up Conditioning. AMRAP 25. Teams of 2 5 PRIMUS Man-makers 30+/20+ (Push-up, Row, Row, Thruster, Suitcase Lunge, Lunge) 10 Russian Kettlebell Swings 53/35 5 Box Jump Overs (24/20) 500M Row Partner 1 does as many rounds as possible of movements while partner 2 rows 500M, Switch every 500M, Pick up count in rounds […]

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Tuesday, 12-11-2018

HIIT warm-up and conditioning 40” on / 20” rest – 10 movements Ball slams Situps Push-ups High knees Coach’s Choice Air squats KB high pulls Flutter kicks Jumpies Coach’s choice Partner Workout (split everything): 10 Tire flips 600m Row 100 hammer strikes 60 Push-ups 20 Hang cleans (135/95) 600m Row 60 Burpees 40 KB high […]

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Thursday, 11-15-2018

“Ghost Ship” 4 Rounds for Time 500m Row 50m Farmers Carry 53/35 500m Row 10 Clusters 135/95 Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Tuesday, 10-23-2018

Warm-up & skills practice 10’ EMOM – 2 sets of the below 1 – 2 rope climbs 2 – 10 burpees 3 – 10 heavy wall balls (25/20 if you can) 4 – 6 DB snatches (heavier than normal) 5 – 8 box jumps (go higher than normal with step-downs) 10’ to warm-up remaining movements […]

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