Warm-up Shoulder mobility (Bands) 3X3 Handstand Walk Walk-up or Around the worlds on box Conditioning AMRAP 20 Teams of 2 Spit Reps 6 Deadlifts 245/155 12 Pull-ups 24 Push-ups 48 Sit-ups 96 Double unders. WOD Tips: Today’s team workout is a sprint style format. Partners should be able to go unbroken through most if not […]
Strength Movement Review and Warm-up Split or Push Jerk 5-4-3-2-1-1 Increase Weight every Set Conditioning 12 minute AMRAP 5 Squat Cleans 115/80 7 Box Jumps 24/20 100M Run WOD Tips: Today’s strength workout focuses on skill and weight for the split or push jerk. Pick one and stay with it for all sets. Go heavy […]
Teams of 3 10 Minutes Establish 1 Rep Power Clean 5 Minute Rest For Time: 400M Run 40M Bear Crawl (Back Alley) 60 Pull-ups 60 Burpees 400M Run 40M Bear Crawl (Back Alley) 60 Dumbbell Snatches 35+/25+ 60 K2E 400M Run 40M Bear Crawl (Back Alley) 60 clusters 115/80 1 Partner holds barbell in front […]
Group Warm-up Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Cash out Friday Night Lights 6pm!!! Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us […]
Group Warm up Conditioning 5 Rounds 5 Bench Press 155/105 10 KB SDHP 53/35 10 OHS 95/65 10 Cal Row. 1 Rope Climb 2 Min. Rest Wod Note: Interval Piece today, go hard during the round. If your competing in the Open tomorrow do not kill yourself today. Interested in learning more about PRIMUS CrossFit, […]
Barbell Warm up Strength: Deadlift 1 Rep Max Conditioning For Time 10-9-8-7-6-5-4-3-2-1 Thrusters 95/65 T2B Wod Notes: Another max out day. Make sure everything is tight and locked in before pulling the bar off the ground. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.
Group Warm Up Conditioning Teams of 2, Split Reps 0-10 Min 5 Rounds 12 Power Snatch 115/80 24 Wall Balls 20/14 10-18 Min 8 Rounds 200m Run Relay 18-35 Min 42-30-18 Hang Power Clean 115/80 Goblet Squats S2OH RX+135/95 Wod Notes: Today has 3 parts. Each has its own time cap. The faster you get […]