PRIMUS CrossFit Orlando

WOD/Blog

Saturday 03-23-2019

Teams of Three 600m Run 60 Push Jerks (115/75) 6 Rope Climbs 60m Prowler Push (2×45/1×45) 60 Burpees 6 Rope Climbs 60m Prowler Push (2×45/1×45) 60 Hang Power Cleans (115/75) 6 Rope Climbs 60m Prowler Push (2×45/1×45) 60 Ball Slams (20/15) 6 Rope Climbs 60m Prowler Push (2×45/1×45) 600m Run You Go I Go on […]

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Friday, 03-22-2019

CrossFit Open 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Thursday, 03-21-2019

Strength:  EMOM 10 Even – 50M Sled Push 4×45, 3X45 Odd – Power Clean 5,4,3,2,1 (Increase weight, decrease reps) Conditioning: AMRAP 15 5 Toes to bar 10 Burpees 15 Wall balls 20/14 100M Run WOD Tips:  Today’s EMOM will be a challenge to the legs. Don’t expect PRs in the power clean minute, just work […]

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Wednesday, 03-20-2019

Strength: Sumo Deadlifts 5@50%, 5@60%, 5@70%, 3@80%, 3@85@ Conditioning: 5 Rounds for Time: 5 Power Snatch (115/75) Or 10 Dumbbell Snatch (40+/ 30+) 30 Double Unders 5 Pull-ups WOD Tips:  Today’s strength session focuses on the seldom used Sumo Deadlift. Give it a try, you might just like it. Work off of 90% of your […]

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Strongman, 3-19-2019

A) part 1: 4 sets bags on top of pedestals superset with 4 x 8 double grenade ball curls Part 2: 8′ EMOM – 3 reps push press @ 70-75% B) Max reps in 30″ bag over bar Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Tuesday, 03-19-2019

Group Warm-up 400M Run, PVC Shoulder Mobility + Leg Hip Mobility Conditioning Partner AMRAP 8, 2 Minute Rest, AMRAP 8 250M Row 8 Box Jumps Overs 24/20 8 Dumbbell Thrusters 35+/25+ Cash Out Core Work – 10 Hollow Rock, 10 V-Ups, 10 Sit-ups X 3 Rounds WOD Tip: Today’s partner workout is a follow the […]

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Monday, 03-18-2019

EMOM 8 Even Minute – 10 Wall Balls Odd Minute – Yoga Stretches (Open hips and shoulders) Strength Back Squat 5@50%, 5@60%, 5@70%, 10%75% 00:30 – 00:55 Conditioning 3 rounds for time: 15 Hand Release Push-ups 20 Kettlebell Swings 200M-400M-200 Run WOD Tips: Today’s conditioning workout target time frame is 10-12 minutes. Can you push […]

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