PRIMUS CrossFit Orlando

WOD/Blog

Thursday, 05-16-2019

Warm Up Conditioning: 4 Rounds 1K Run 10 Box Jump Overs 24/20 100m Farmer carry 53/35 10 Man Makers 30+/20+ *40 Min Cap RX+ vest Wod Notes: Today is a grinder. If the weather is nice feel free to wod outside. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us […]

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Wednesday, 05-15-2019

Strength: Presses, Superset Lunges or step ups 5×5 40×5, 50×5, 60×3, 60×5, 65×5, 70×5 Conditioning: AMRAP 12 8 Wall Balls 20/14 8 KB Swings 53/35 30 Double Unders * Add 2 reps every Rounds to Wall Balls and KB Swings. Double Under stay at 30 reps. Round 2. 10 Reps, Round 3. 12 Reps and […]

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Strongman, 05-14-2019

Part A EMOM 12 Minute 1 – 5,4,3,2 Bench Press, increase weight every round Minute 2 – 10 Cauldrons 45/25 Minute 3 – 10 Heavy KB Lunges Part B 3 Rounds Heavy Yoke Carries 2x Down and Back Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Tuesday, 05-14-2019

Warm-up Conditioning: Teams of 2, Relay Style AMRAP 24 1 Round of “Cindy”, Partner 1 1 Round of “Cindy”, Partner 2 1 Round of “DT”, Partner 1 1 Round of “DT”, Partner 2 Cindy- 5 Pullups, 10 Push ups, 15 Air Squats DT – 12 Deadlifts, 9 Hang Cleans, 6 Push Jerks 155/105 WOD Notes: […]

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Monday, 05-13-2019

Strength: Squats Deload, Superset pull ups 5×5 40×5, 50×5, 60×3, 60×5, 65×5, 70×5 Conditioning: EMOM 16 40 Sec. Max Cal. Row, Bike, or Ski 10 G2OH 45/25 plate 10 Burpees 30 Russian Twist Cash Out: Boulder Shoulders 3 Rounds 10 Shoulder Raises 10 High Pulls WOD Tips: We’re in the deload week of our strength […]

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Saturday 05-11-2019

Teams of 4 1K Row Burpee Broad Jump Relay 2 Teammates at a time (Back Alley 200 American Swings 53/35 400M Sled Push 3×45/2×45 60 Tire Flips 200 Wall Balls (Back Alley) 400M Barbell Carry, @ 400M mark, 60 S2O 135/95 1K row Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. […]

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Friday, 05-10-2019

Strength. Deadlifts Superset Lunges or Box Step-ups 15’ thruster warm-up: Build to a heavy thruster single. Hit your working weight or higher during this section. Conditioning: 3 rounds for time 3 thrusters (175/115) 100m kettlebell farmers carry 10 chest-to-bar pull ups Rx+: 5 muscle-ups instead of C2B. Cool down: 400m group walk. Notes: The conditioning […]

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