PRIMUS CrossFit Orlando

WOD/Blog

Saturday, 8-24-2019

Partners WOD – “The Nickens” Stations: 1 – Wall Balls (20/14) 2 – Man Makers (30/15) 3 – Sit-ups 4 – Ball slams (20/15) 5 – Double or single-unders 6 – Wall sit (both partners, no reps) 7 – Hammer Strikes 8 – Tire Jump Throughs (each jump through is 1 rep) 9 – Tire […]

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Friday, 08-23-2019

Strength:  Deadlift 5 @ 40% 5 @ 50% 5 @ 55% 20 @ 60%+10-20lbs Conditioning. 9-6-3 Squat Snatch Pull-Up L1 — 95 / 65 , Pull-Up L2 — 115 / 80 , Chest-To-Bar Pull-Up L3 — 135 / 95 , Muscle Up Notes: Sprint! This WoD is all about how well you can move. The goal […]

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Thursday, 08-22-2019

Barbell Warm Up Conditioning. EMOM 12 Power Clean Hang Squat Clean Front Squat Split Jerk rest 2 AMRAP 12 1 Squat Clean 10 Sit Up 10 Double Under +1 Squat Clean Each Round Notes: Barbell Complex EMOM followed directly by an AMRAP. The main focus of the EMOM should be on warming up and hitting […]

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Wednesday, 08-21-2019

Strength: Press 5 x 12 @ 50% Conditioning. Interval AMRAP 3 5 Deadlift 5 Box Jump rest 3 AMRAP 3 5 Deadlift 5 Box Jump Over rest 3 AMRAP 3 5 Deadlift 5 Burpee Box Jump Over L1 — 155 / 105 , 20″ / 16″ L2 — 185 / 125 , 24″ / 20″ […]

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Strongman, 08-20-2-19

Part A EMOM 10 Odd – 50M Sled Push Even – 3 Strict Press HASP Part B KB Yoke Carries HASP – 4 Rounds Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Tuesday, 08-20-2019

Conditioning. Teams of 2. For Time 1 Mile Run 10 Rope Climb 6 Rounds of Cindy Each — Relay Style 5 — Pull Ups 10 — Push Ups 15 — Air Squats 10 Rope Climb 2000m Row Notes: Today, we have a nasty version of a Cindy Sandwich. During the Run and Row, both partners […]

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Monday, 08-19-2019

Strength — Squat 5 @ 40% 5 @ 50% 5 @ 55% 20 @ 60%+10-20lbs Conditioning 21 — 15 — 9 HSPU Kettlebell Swings 53/35 200m Run after each Round RTG — Add Handstand Walk to the beginning of each round. Round 1 — 6 Mats Round 2 — 4 Mats Round 3 — 2 […]

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