PRIMUS CrossFit Orlando

WOD/Blog

Wednesday, 06-12-2019

Warmup: Progression (5 Mins) Strict Press Push Press Push Jerk Skill: Footwork (5 Mins) Strength: Split Jerk (24 Mins) E3MOM — 8 Rounds 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning. EMOM 15 1) 5 — Deadlift @ 60% 2) 5 — Box Jump Over 3) Max Double Under WOD Notes:  Three Movements… Three […]

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Strongman, 6-11-2019

A) Part 1: 5 x 5 weighted pull-ups superset with 5 x 5 weighted dips Part 2: 3 x 4 dynamic effort sled sprints B) 1 fatbar clean & jerk + sled pulls with ropes + sled drag Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Tuesday, 06-11-2019

Warm Up: Legs Lunges High Knees But Kickers Hip Rotations (In and Out) Conditioning: For Time Partner 1 Row while Partner 2 completes one round of Work. Partners switch and process repeats until team accumulates the Row Total. Partner 1 — Row L1 — 6,000m Total (~3:30 pace) L2 — 8,000m Total (~2:52 pace) L3 […]

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Monday, 06-10-2019

Warmup: Bar Path Power Position Hang Position Mid Shin Skill: Starting Position Practice Strength: Clean E3MOM — 8 Rounds 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning: 21 – 15 – 9 Overhead Squat Toe To Bar L1 — 95 / 65 L2 — 115 / 80 L3 — 135 / 95 Wod Tips: […]

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Saturday, 06-08-2019

Teams of Three 600m Run 90 Power Cleans 135/95 90 Ball Slams 20+/15+ 90 DB Snatch 35+/20+ 120 Walking Lunges (Parking Lot) 90 Pull ups 90 Thruster 95/65 90 Burpees 120 Double Unders 600m Run 90 Bench Press 135/95 Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find […]

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Friday, 06-07-2019

  Strength: Overhead squats 6 x 2 reps work up to a heavy double (should be above working weight) WOD warmup. 3 rounds for quality: 10 box step-ups (no weight) 5 KB swings (lighter weight) 5 strict pull ups Conditioning intervals: 4 x 2’ AMRAP with 2’ rest in between 2’ AMRAP of the following: […]

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Thursday, 06-06-2019

Coach-led banded recovery (lower body) Warmup: Tire flips and get-ups. Partners conditioning WOD. Split work: “OG Special” 1000m sled push (45/25) 20 tire flips 60 push ups 60 sit-ups 10 sandbag get-ups 20 tire flips 60 push ups 60 sit-ups 100 hammer strikes 1000 run (both partners) Rx+: Vests Interested in learning more about PRIMUS […]

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