PRIMUS CrossFit Orlando

WOD/Blog

Hawt Fire, 7-16-2020🔥🔥

LOW🔥 12′ EMOM 100m run 20 situps 15 ball slams 5 front squats (95/65) MEDIUM🔥🔥 4 rounds of 200m run 10 weighted sit-ups 3 squat cleans (155/105) (135/95) 40 jumping jacks 100m ball chase 30″ rest HIGH🔥🔥🔥 3 sets / 90″ rest 1 full clean (heavy) 10 burpees Interested in learning more about PRIMUS CrossFit, […]

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Spartan Lite, 7-15-2020

Weightlifting: 4 Rounds 5 Deadlifts :30 Hang Metcon: Teams of 2 (split reps) 400m Relay Run (200m each) 60 air squats 100m KB farmer carry (together) 60 KBS 400m Relay Run 60 sit ups 100m KB Farmer Carry 60 Step Ups/Box Jumps 400m Relay Run 60 Ball Slams 100m KB Carry 60 DB Snatches Interested […]

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Wednesday, 7-15-2020

Weightlifting: Strict Press Set 1 – 5 @ 65% Set 2 – 5 @ 75% Set 3 – 5 @ 85% Metcon: 20 minute AMRAP 6 Deadlifts (225/155 lb) 7 Burpee pull-ups 10 American Kettlebell swings 400 Meter Run Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find […]

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Tuesday, 7-14-2020

Metco: For Time (Teams of 2) 50-40-30-20-10 Cal Row 50-40-30-20-10 Push Ups 50-40-30-20-10 Dumbbell Snatches (35+/25+) 10-8-6-4-2 Rope Climbs You-Go-I-Go format. Split all reps. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Spartan Lite, 7-13-2020

Weightlifting: 4 Rounds 5 Back Squats 10 Bicep Curls (5 each arm) Metcon: 16 min AMRAP 18 Sit ups 15 Wall Balls 12 Calorie Row 9 SDLHP KB 6 Burpees Cash Out: 3 Rounds 100m KB Farmer Carry Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Monday, 7-13-2020

Weightlifting: All lifts are based off of 90% of your (calculated) 1RM + 5-10 lbs Squats: Set 1 – 5 @ 65% Set 2 – 5 @ 75% Set 3 – 5 @ 85% Metcon: 9-12-15 S2OH Hollow rocks *200m run between rounds Right into: 15-12-9 Overhead squats Interested in learning more about PRIMUS CrossFit, […]

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Saturday, 7-11-2020

Team of 4 – (2 people working at a time except on buy-ins) 10 minutes to AMRAP Buy-in: 400m barbell carry (95/65) 90 American kettlebell swings (53/35) 90 toes-to-bar 2′ rest 8 minutes to AMRAP Buy-in: 800m row 80 DB snatches (50/35) 80 box jumps (24/20) 2′ rest 6 minutes to AMRAP Buy-in: 400m run […]

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