PRIMUS CrossFit Orlando

Tagged: “WOD”

Tuesday, 09-24-2019

Warm Up. 3 Rounds 5 Cal Row 5 Air Squats 5 Lunges 5 Push Ups 5 C’s and D’s Conditioning. AMRAP 30. Team Relay 10 Cal Row 10 Jumping Air Squats 10 Jumping Lunges 10 Push Ups 10 Pull Ups RTG: Weight Vest WOD Notes: Today’s WOD is Relay-Style. You complete an entire round then […]

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Monday, 09-23-2019

Strength – Front or Back Squat 50×5, 55×4, 60×3, 65×2, 70×1, 75×1, 80×1, 60×5 Pause Squat (2 sets) Conditioning – 21 — 15 — 9 Power Clean Barbell Facing Burpee L1 — 95 / 65 12 — 135 / 95 L3 — 155 / 105 WOD Tips: New strength cycle begins this week with Front […]

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Saturday, 09-21-2019

Teams of 2 AMRAP 15 x 2 – 3 Minute Rest between AMRAPs AMRAP 1 200M Murphy Loop 15 Ball Slams 20/15 10 Power Cleans 135/95 15 box Jumps 24/20 10 Toe 2 Bars While partner 1 runs 200M, Partner 2 works through each movement. Switch when partner 1 returns from the run. AMRAP 2 […]

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Friday, 09-20-2019

Strength Overhead Squat 6×3 Conditioning 4 x AMRAP 90 seconds 3 P. Snatch Max Cal. Row 1 Min. Rest WOD Notes For today’s strength, work up to a heavy 3 Rep. If you’re feeling good go for a 3 rep max. In today’s WOD, the snatches are to be touch and go. Scoring is calculated […]

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Wednesday, 09-18-2019

Strength Superset Bench Press 5×5 Bent over rows 5×8-10 Skill: KB Snatch Conditioning For Time Box Jump Over 24/20 1-10 Reps KB Snatch 10-1 WOD Notes For the strength classic push vs pull upper body strength. Partner up and share bars for both lifts. Today’s WOD is meant to be fast. Push the intensity. Interested […]

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Tuesday, 09-17-2019

Skill: Review HSPU and progressions 4 Rounds Max effort HSPU 100m Carry Conditioning. Teams of 2 AMRAP 20 500m Row 20 Pull ups 20 Ball Slams 20+/15+ 20 Deadlifts 135/95 20 Single Arm DB Push Press 35+/20+ * Add 10 Reps every Round WOD Notes: The skill portion is to practice HSPU effieciency. If you […]

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Monday, 09-16-2019

Barbell Warm up Strength Clean Complex Every 90 Sec. for 12 Minutes 1 Clean + 1 Hang Clean Conditioning 3 Rounds 200m Run 20 DB Step ups 35+/20+ 15 T2B WOD Notes The complex is intended to be unbroken. Increase the weight every 2-3 rounds. Focus on Quality. For today’s WOD the step ups are […]

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