PRIMUS CrossFit Orlando

Tagged: “WOD”

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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Saturday, 09-28-2019

Teams of 3 800M Sled Push 3×45/2×45 At Cul-de-sac complete 75 Burpees In the Gym 75 Push Press 95/65 or 115/80 75 Wall Balls 20/14 75 T2B 75 Squat Cleans 95/65 or 115/80 75 Kettlebell swings 53/35 800M Sled Push 3×45/2×45 At Cul-de-sac complete 75 Burpees Interested in learning more about PRIMUS CrossFit, Orlando’s premier […]

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Friday, 09-27-2019

Strength — Deadlifts 50×5, 55×4, 60×3, 65×2, 70×1, 75×1, 80×1, 60×5 Deficit (2 sets) Conditioning 9 — 7 — 5 High Box Jumps Power Snatch Overhead Squat L1 — 95 / 65 & 24+ / 20+ L2 — 135 / 95 & 30+ / 24+ L3 — 155 / 105 & 34+ / 30+ Interested […]

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Thursday, 09-26-2019

Warm-up 3 Rounds 100m Run 10 PVC Pass Throughs Down and Back High Knees Down and Back But Kicks Conditioning Dumbbell Gauntlet — Chipper 50 Dumbbell Clean 400m Run w/ Dumbbell 50 Dumbbell Jerk 400m Run w/ Dumbbell 50 Dumbbell Squat 400m Run w/ Dumbbell   WOD Tips This is my Dumbbell. There are many […]

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Wednesday, 09-25-2019

Strength — Presses 50×5, 55×4, 60×3,  65×2,  70×1, 75×1,  80×1, 60 AMRAP Conditioning Shifting Weights – For Time 10 Deadlifts 50m Sled Push 10 Deadlifts 50m Sled Push 10 Deadlifts 50m Sled Push 10 Deadlifts 50m Sled Push L1 — 195 (25+25+25) / 125 (15+15+15) L2 — 255 (35+35+35) / 165 (25+20+20) L3 — 315 […]

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