PRIMUS CrossFit Orlando

WOD/Blog

Hawt Fire, 7-9-2020🔥🔥

Equipment needed: sled, PVC stands, kettlebells, abmat, sandbag LOW🔥 Every 90″ / 8 sets total 100m sled (1/0 plates) 10 PVC shoot throughs + 25 bicycles 100m KB farmer’s carry 10 plate G2O + 20 lunges Notes: Do each station twice for 8 sets total. MEDIUM🔥🔥 10 rounds of 100m sandbag run 10 situps 10 […]

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Spartan Lite, 7-8-2020

Weightlifting: 4 rounds 5 dead lifts 30 sec hang Metcon: Teams of 2 (split reps) 4 rounds for time 400m run (together) 50 DB push press 50 step ups (box jumps) 50 wall balls 50 KBS *Rd 2 40 reps Rd 3 30 reps Rd 4 20 reps Interested in learning more about PRIMUS CrossFit, […]

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Wednesday, 7-8-2020

Weightlifting: Press Set 1 – 40% x 5 Set 2 – 50% x 5 Set 3 – 60% x 5 Metcon: 7 Rounds for time of: 7 Handstand Push-Ups 7 Dumbell Snatches (45/35 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (53/35) 7 Pull-Ups Interested in learning more about PRIMUS CrossFit, […]

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Tuesday, 7-7-2020

Metcon: Baseline (Solo) For time: Row 500m 40 squats 30 sit-ups 20 push-ups 10 pull-ups Rest 5 Minutes Team “Kelly” – (Split Reps, Run Together) 5 rounds: Run 400m 30 box jumps 30 wall balls 20/14lbs 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, 7-6-2020

Weightlifting: 4 rounds 5 back squats 10 behind the head tricep extensions Metcon: 5 rounds of :40/:20 1. Row 2. Sit ups 3. Burpees 4. OH plate hold (45/25) Cash Out: Sprints: Row or run 3 rounds 100m (Max effort) 1 min rest Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? […]

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Monday, 7-6-2020

Weightlifting: Squats Still based off 90% of 1RM (calculated) Set 1 – 40% x 5 Set 2 – 50% x 5 Set 3 – 60% x 5 Metcon: “The Chief” 3 min AMRAP x 5 rounds 3 power cleans (135/95) 6 push-ups 9 air squats Rest 1 minute. Cash Out :40/:20 X 4 Rd 1 […]

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Operation Independence Day V

“Operation Independence V” Teams of 4 (u-go-I-go unless otherwise noted) 30 sit-ups at same time 8 rope climbs 2 teammates run 800m, 2 teammates row 1100m 3 x 80m Sled push (2/1 plates) per person After sled, go to grassy field with barbell & weight (95/65). Full team goes at the same time w/barbell and […]

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