PRIMUS CrossFit Orlando

WOD/Blog

Monday, 09-17-2018

Barbell Warm-up Strength: EMOM 10 3 P. Cleans TnG 60-65% Conditioning: EMOM 15 1. 5 Front Squats 2. T2B 3. 12/10 Cal. Row L1 115/80, 6 T2B L2 135/95, 8 T2B L3 165/110, 10 T2B Cash Out: 400m Group Walk Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to […]

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Saturday 09-15-2018

Teams of Three 600m Run 60 S2O (115/80) 6 Rope Climbs 60m Sled Push (2×45/1×45) 60 Burpees 6 Rope Climbs 60m Sled Push (2×45/1×45) 60 Hang Power Cleans (115/80) 6 Rope Climbs 60m Sled Push (2×45/1×45) 60 T2B (20/15) 6 Rope Climbs 60m Sled Push (2×45/1×45) 600m Run Interested in learning more about PRIMUS CrossFit, […]

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Friday, 09-14-2018

Deadlift Warm Up Strength: Deadlifts Establish a One Rep Max Conditioning: 21 – 15 – 9 Wall Ball Ball Slam Followed by.. 9 – 6 – 3 Overhead Squat Burpee Over Barbell (Bar Facing) L1 – 95 / 65 L2 – 135 / 95 L3 – 155 / 105 RTG – 3 Muscle Ups after […]

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Thursday, 09-13-2018

Group Warm Up Rower Bowling — Try to row 100 meters exactly. Closest without going over wins and picks the workout for the class Conditioning: Red Pill / Blue Pill “Loredo” 6 Rounds 24 Air Squats 24 Pushups 24 Walking Lunges 400M Run or ”Irvine” 400M Run 23 Pushups 53 Goblet Squats 53/35 400M Run […]

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Wednesday, 09-12-2018

Press Warm Up Strength: Bench / Strict Press Establish a One Rep Max Conditioning:  EMOM 8 – Barbell Complex Snatch High Pull Power Snatch Hang Squat Snatch Squat Snatch Snatch Balance Overhead Squat 2 Minute Rest Triple Death By Power Snatch Use same weight you finished the first complex with 3, 6, 9, 12, etc. […]

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Strongman, 09-11-2018

Part A EMOM 12 Min 1 – Bench Press x 5 @70% Min 2 – Sandball Over Shoulder x5 HASP Min 3 – 50M KB Farmer Carry HASP Part B Sled Push + Tire Flip x2 + Sled Drag Part C 200M Tire Carry Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate […]

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09-11-2018 Tribute WOD

Group Warm-up 9/11 Tribute WOD. Teams of Two*. For Time 2001m Row 11 Box Jumps (24/20) 11 Thrusters (135/95) 11 Burpee Chest to Bar Pull Ups 11 Power Cleans (185/125) 11 HSPUs 11 KB Swings (70/53) 11 Knee 2 Elbows 11 Deadlifts (225/155) 11 Push Jerks (135/95) 2001m Run *You go I go format, but […]

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