PRIMUS CrossFit Orlando

Tagged: “WOD”

Tuesday, 07-16-2019

Warm Up. EMOM 10 Minute 1 – 10 Wall Balls Minute 2 – 10 Ring Rows Minute 3 – 10 Pistols Minute 4 – 25 Second Handstand Hold Minute 5 – 5 Strict Chin-ups Conditioning. Teams of 2 (Split Reps) AMRAP 10×3, 2 Minute Rest Between AMRAP 1 30/27 Cal Row 30 Wall Balls 20/14 […]

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Monday, 07-15-2019

Strength Establish 1 Rep Max Clean (25 Minutes) Conditioning 600M Run, 25 sit-ups, 5 DB Thrusters 35+/20+ 400M Run, 25 Sit-ups, 10 DB Thrusters 35+/20+ 200M Run, 25 sit-ups, 15 DB Thrusters 35+/20+ Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Friday, 07-12-2019

Barbell Warm up Strength: Snatch 1 Set Every 2:00 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning. 2 Rounds 400 Run 15 Thrusters 95/65 400m Row 15 OHS 95/65 Wod Notes: The Thrusters and OHS should be done in 1-2 sets. If your having to break more than that lower the weight. The Run […]

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Thursday, 07-11-2019

Group Warm Up Conditioning “Filthy Fifty”. For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Wod Notes: We Last did […]

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Wednesday, 07-10-2019

Barbell Warm up Strength: Split Jerks 1 Set Every 2:00 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning. 5 Rounds 10 Uneven Push ups Suicide Run (back alley) AMRAP Dips 1:30 Rest Wod Notes: The Uneven push ups will be done on a plate or slam ball. One hand on the object and one […]

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Tuesday, 07-09-2019

Group Warm up Conditioning For Time Teams of 2 500m Row / Barbell Hold 50 P. Snacth 500m Row / Barbell Hold 50 Front Squats 500m Row / Barbell Hold 50 P. Cleans 500m Row / Barbell Hold 50 Deadlifts 500m Row / Barbell Hold 50 Bench Press L1 95/65 L2 115/80 L3 135/95 Wod […]

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Monday, 07-08-2019

Barbell Warm up Strength: Cleans 1 Set Every 2:00 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning AMRAP 10 10 DB Hang Clean and Jerk 35/20, 50/35 12 Pull ups 14 Ball Slams 20+/15+ Cash Out Core Work Wod Notes: Deload week for strength cycle, focus on technique. For today’s wod the DB Hang […]

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