PRIMUS CrossFit Orlando

WOD/Blog

Saturday – Trials training 2

Teams of 4 – “Fat Boy” Intro: Every 60 seconds, 2 teams leave the gym in waves. [Mystery movement] U-Go-I-Go: 40 burpee pullups 28 thrusters (155/105)(135/95) 800m team sled push (45/25) Back inside gym, teams executes either Red Pill or Blue Pill: “Red Pill” 3 rounds per person: 4 C2B or 2 MU’s 5 T2B […]

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Friday, 08-17-2018

Deadlift Warm Up Strength. Deadlifts 50 x 5 60 x 5 70 x 5 75 x 3 80 x 3 85 x 3 Conditioning. 5 Rounds For Time 4 Muscle Ups 3 Handstand Push Ups 2 Squat Clean 1 Deadlift L1 – 135 / 95 & 185 / 125 L2 – 185 / 125 & […]

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Thursday, 08-16-2018

Group Warm Up Conditioning. For Time 1000m Run 90 Double Unders 1 Rope Climb 80 Sit-ups 1 Rope Climb 70 Walking Lunges 1 Rope Climb 60 Push Ups 1 Rope Climb 50 Jumpies 1 Rope Climb 40 Hammer Strikes 1 Rope Climb 30 Box Jumps @ 24 / 20 1 Rope Climb 20 Burpees 1 […]

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Wednesday, 08-15-2018

Press Warm Up Strength. Bench / Strict Press 50 x 5 60 x 5 70 x 5 75 x 3 80 x 3 85 x 3 Conditioning. 150 Wall Balls for Time 20/14 Every time you break on the wall balls, perform 3 Burpees 15 Minute Cap Cash Out 400M Overhead Wall Ball Carry Interested […]

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Strongman, 8/14/2018

A) 3 x 100m farmer carry walks superset with 3 x 8 heavy bag over shoulders 3 x 8 bar dips B) Triple sled pushes + prowler push Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Tuesday, 08-14-2018

Group Warm Up Conditioning. Teams of Two — 25 Min AMRAP–Team Relay 100m Run 4 Snatch Grip Deadlifts 3 Power Snatches 2 Overhead Squats 1 Squat Snatch L1 – 75 / 55 L2 – 95 / 65 L3 – 115 / 80 Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact […]

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Monday, 08-13-2018

Strength Squat Warm Up Slow Air Squats with a pause at the bottom Air Squats Spidey Stretch Lateral Lunges Deep Squat with Barbell on the knees. Drive knees forward. Deep Squat with Batbell in front or back rack depending which style of squat they’re doing. Front / Back Squats 50 x 5, 60 x 5, […]

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