PRIMUS CrossFit Orlando

WOD/Blog

Thursday, 01-10-2019

Group Warm-up Conditioning: 1K Run 400M Carry (Hammer & Kettlebell) At Mailbox 50 Russian Swings 53/35 At Parking Lot 100 Hammer Strikes 1K Run WOD Tips: Today’s workout is an endurance based mental challenge. Try to hold your pace throughout the workout, but be sure to take breaks where needed. 20 lb vest optional. Interested […]

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Wednesday, 01-09-2019

Strength: EMOM 10 1 Clean Deadlift, 1 Hang Clean, 1 Jerk Increase weight every 2 rounds Conditioning: 21-15-9 (Sled Push after each round) Deadlifts 60% 1 Rep Max Ball Slam 20/15 50M Sled Push 3×45 / 2×45 12 Minute Cap WOD Tips: The first part of Today’s workout is your chance to work on olympic […]

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Strongman, 1-8-2019

A) Part 1: 4 x 8 sets of bent-over dumbbell rows alternate with 3 sets of double sled pulls Part 2: Warmup OHS to 60% 10′ EMOM overhead squats (from rack) 1-8 – 3 reps @ 60% 9-10 – 2 reps @ 70% B) 4 heavy sacks over bar + heavy farmer’s carry Interested in […]

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Tuesday, 01-08-2019

Warm-up: Group Warm-Up 400M Run Review and Warm-up each movement one at a time Conditioning: Team “50” AMRAP 30 (Split Reps) 50 Box jump, 24/20 50 pull-ups 50 Dumbbell Snatch 35+/25+ 50 Lunges 50 Parallette Pass Thru (1 rep for every pass thru 1,2,3…) 50 Push press, 95/65 50 Sit-ups 50 Wall ball 20/14 50 […]

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Monday, 01-07-2019

Strength: Back Squat 5×50%, 5×60%, 5×70%, 3×80%, 1×85%, AMRAP 60% Conditioning: 12 minute AMRAP, Ascending Push-ups 2,4,6,8….. 5 Power Clean 95/65 RX 75M Sprint WOD Tips: Today’s workout has two focus areas. The back squat strength session is moderately heavy and preparing you for the upcoming back squat cycle that starts next week. The workout […]

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Saturday, Iron Knight Training 1

Teams of 4 – Iron Knight Training 1 CONOP Each team required to carry 1 piece of equipment: RX+: Rucksack with (40/20 lbs) of weight RX: Sandbag Iron Knight Run – All four athletes do movements at the same time at each station. Mailbox: 50 lunges per person, all athletes at same time. One athlete […]

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Friday 01-04-2019

Strength: Strict or Bench Press 50×5, 60×5, 70×5, 80×3, 85×1 AMRAP 60 or Make-up Clean or Snatch 1RPM Conditioning: 5 x 3 min. Rounds 15 Wall Balls 20/14 30 Double Unders 2 Deadlifts (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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