PRIMUS CrossFit Orlando

Tagged: “WOD”

Tuesday, 10-22-2019

Warm Up Conditioning. Team of 2 50 Power Cleans 95/65 or 135/95 400m Sled Push 90/45 50 Push Press 400m Sled push 50 Front Squats 400m Sled push 50 Deadlifts Wod notes: Make sure to warm up all lifts to the weight your going to use. Should be able to do five reps of each […]

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Monday, 10-21-2019

Strength Deload -Squats 50×5, 55×4, 60×3, 65×2, 70×1, 75×1, 80×1, Pause Squat 60 2×5 Conditioning For Time – 15 Min. Cap 400m Run 21 Burpees Over Bar 400m Run 15 Burpees Over Bar 400m Run 9 Burpees Over Bar Wod Notes Today starts the deload week. Focus on technique. Percentages should feel light today. Today’s […]

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Friday, 10-11-2019

Strength Deadlifts – Week 3 Conditioning Barbell Warm-up Open 20.1 10 Rounds for Time 8 Ground to Overhead 65/45 or 95/65 10 Bar-Facing Burpees 15 Minute Time Cap Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Thursday, 10-10-2019

Skill 12 EMOM Minute 1 – Over the Shoulder Sandball Toss x 4 Minute 2 – 10 Box Step-ups Minute 3 – 10 Russian Swings Minute 4 – 10 Air Squats Conditioning Partner WOD 800M run (run as team) Then, 2 Rounds (Split Reps) 20 Thrusters (75/55) 20 Box Jumps 24/20 20 KettleBell Swings (53/35) […]

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Wednesday, 10-09-2019

Warm up PVC Pipe Strength Bench or Strict Press Conditioning 3 rounds for time: 500M Row Round 1 – 100M Kettlebell Suitcase Carry 53/35 or 70/53 Round 2 – 100M Kettlebell Front Rack Carry 53/35 or 70/53 Round 3 – 100M Kettlebell Front Rack + Suitcase Carry 53/35 or 70/53 5 Burpee Penalty every time […]

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Tuesday, 10-8-2019

Mobility: Shoulder mobility, Bands Buy In: Core 30/30 x 3 Rounds Weighted Sit-ups Plank Hollow Rock Heel Touches Conditioning: 20 minute AMRAP 25 double-Unders 5 pull-ups 10 push-ups 15 air squats WOD Tips: Warm those shoulders of good for this “Play on Cindy” workout, But first, Let’s work some core with a little 30 by […]

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Monday, 10-07-2019

Strength: Week 3, Pause Squats Conditioning: 10-8-6-4-2 Hang Power Cleans 95/65 or 135/95 20m – 40m – 60m – 80m – 100m Sprint 2-4-6-8-10 Burpee over Bar Cash Out: 400M Group Walk WOD Tips: Weight keeps getting heavier on the pause squats. Focus on driving your knees out and over the toes to get below […]

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