PRIMUS CrossFit Orlando

Tagged: “WOD”

Wednesday, 01-16-2019

CrossFit Strength EMOM 10 1 Snatch Deadlift + 1 Hang Power Snatch + 1 OHS Conditioning 3 Rounds 30 Double Unders 20 KB Swings 53/35 15 Military Sit-ups 10 Power Cleans L1 95/65 L2 115/80 L3 135/95 – RX Cash Out 3 Rounds 10 One arm OH Step ups 10 Strict T2B or 15 V-ups […]

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Tuesday, 01-15-2019

Warm Up Conditioning “Teams Gone Bad” 3 Rounds 2 Min. Wall Balls 20/14 2 Min. KB SDHP 70/53 2 Min. Box Jumps 24/20 2 Min. Push Press 95/65 2 Min. Max Cal. Row (1 Rower Per Team) 2 Min. Rest Only one Person works at a time WOD Tips: Teams come up with rep scheme […]

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Monday, 01-14-2019

CrossFit Strength: Week 1 Squat Cycle 7×60%, 6×65%, 5×75%, 3×80%, 3×80%, AMRAPx70% Conditioning: AMRAP 12 10 Burpees 5 Thrusters 95/65 10 T2B 5 Thrusters *Increase Weight 20/10lbs every 2 Rounds Rd 1 95/65 Rd 3 115/75 Rd 5 135/95 and so on Sx: 95/65 WOD Tips: Today’s WOD is going to keep your heart rate […]

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Saturday, 01-12-2019

“Sandbagger” Teams of Four 1000M Sled Push 2×45/1×45 Each Team carries sandbag on sled push (Sandbag cannot be put on sled) 400M Mark (2 teammates working at a time) 100 Sandbag Cleans 100 Push-ups 800M Mark 100 Sandbag Squats (You Go I Go) Finish Sled Push to Gym 100M Tire Flip in Field (2 Teammates […]

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Friday, 01-11-2019

Strength: Strict Press 3-3-3-2-2-1 (increase weight every round) Conditioning: 4 Rounds for Time Cal Row 15/13 7 Power Snatch 65% 1 Rep Max 7 Toe 2 Bar RTG – 2 Ring or Bar Muscle-ups after each round Spartan Lite – V-ups in place of Toe 2 Bar WOD Tips: Today’s workout focuses on shoulder strength, […]

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Thursday, 01-10-2019

Group Warm-up Conditioning: 1K Run 400M Carry (Hammer & Kettlebell) At Mailbox 50 Russian Swings 53/35 At Parking Lot 100 Hammer Strikes 1K Run WOD Tips: Today’s workout is an endurance based mental challenge. Try to hold your pace throughout the workout, but be sure to take breaks where needed. 20 lb vest optional. Interested […]

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Wednesday, 01-09-2019

Strength: EMOM 10 1 Clean Deadlift, 1 Hang Clean, 1 Jerk Increase weight every 2 rounds Conditioning: 21-15-9 (Sled Push after each round) Deadlifts 60% 1 Rep Max Ball Slam 20/15 50M Sled Push 3×45 / 2×45 12 Minute Cap WOD Tips: The first part of Today’s workout is your chance to work on olympic […]

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