PRIMUS CrossFit Orlando

WOD/Blog

Saturday, 09-14-2019

Teams of 3 30 Burpee Buy in (Per Person @ same time) Murphy Loop Team Sled Push 2×45 / 1×45 75 Clean & Jerks L1 95/65 L2 135/95 75 Wall Balls 20/14 Murphy Loop Team Sled Push 2×45 / 1×45 75 Box Jump Overs 24/20 75 Pull-ups Murphy Loop Team Sled Push 2×45 / 1×45 […]

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Friday, 09-13-2019

Strength: Establish 1 rep max Deadlift Conditioning. For Time 30 Double Unders 7 Reverse Burpees 10 Dumbbell Snatches 35+/20+ 13 Front Squats 135/95 15 Pull-ups 30 Double Unders RTG – 5 Muscle-ups in place of Pull=up WOD Tip: We end the week with a heavy deadlift if all systems are a go. Final workout of […]

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Thursday, 09-12-2019

Skill: Turkish Get-ups Conditioning. AMRAP 20 12/10 Cal Row 50M Sled Push 3×45 / 2×45 100M KB Farmer Carry 53/35 1 Rope Climb RTG – Vested WOD Tips: Today’s skill work is the turkish get-up. Practice good technique and use the skills session as a warm-up to the workout. Workout of the day is a […]

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Wednesday, 09-11-2019

Group Warm-up of all Movements Conditioning – For Time 911 Tribute 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bar 11 Deadlifts (170/115 lb) 11 Push Jerks (110/75 lb) 2001 meter Row WOD Tip: […]

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Strongman, 9-10-2019

A) 4 x reverse sled drag sprints (2/1) superset with 3 x 10 dumbbell raises B) Heavy bag carry and pedestal load 2 rounds C) Farmer carry bars max walk – 3 x 60″ (increasing weight) Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Tuesday, 09-10-2019

Group Warm-up Conditioning: 30′ AMRAP 400M Run (Together) Split Reps, You go I go 50 Front Rack Lunges 95/65 50 Push-ups 50 Sit-ups 50 Hang Cleans 95/65 WOD Tip: Today’s team workout has some challenging movements, especially the front rack lunges. Partners work in a you go i go format, but are responsible for half […]

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Monday, 09-09-2019

Strength Group Warm-up – Squat Therapy Establish 1 rep max  Back Squat Conditioning 3 Rounds for Time 6 Power Snatch 95/65, 115/80, 135/95 12 Burpees 200M Run WOD Tips One Rep Max week for the back squat. Be sure to get plenty of rest between the heavier sets. Today’s workout is short and sweet. Pick […]

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