PRIMUS CrossFit Orlando

WOD/Blog

Saturday, 9-7-2019

Teams of 4 – “Dorian” Designate combos to split the following: * 30 Clean & Jerks (135/95) (115/75) * 60 pullups Team tire flip 100m Designate combos to split the following but cannot be same as #1 * 1200m row (split) * 1000m run (both partners at same time) Team tire flip 100m Designate combos […]

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Friday, 09-05-2019

Warm up Strength Deload – Deadlift Conditioning 20 Rounds 5 Wall Balls 20/14 3 Burpees 1 Power Clean L1 135/95 L2 165/115 L3 185/125 20 Min. Cap Wod Notes: Today’s wod will go faster than you think. Pick a clean weight that you can grab and go. Interested in learning more about PRIMUS CrossFit, Orlando’s […]

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Thursday, 09-05-2019

Warm up Conditioning Teams of 2 Relay Style. 5 Rounds Each 10 Cal. Row 10 KB Swings 53/35 10 Ball Slams 20+/15+ Sled Push 90/45 * Solo rest 2 Min. Between Rounds WOD Notes: For today’s wod is meant to be a sprint interval. Go as fast as possible. Interested in learning more about PRIMUS […]

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Wednesday, 09-04-2019

Warm up Strength Deload –  Back Squats Conditioning. 3 Rounds 10 Deadlifts 50 Double Unders L1 185/130 L2 225/185 L3 275/185 WOD Notes: Deload week for strength cycle. Focus on technique. Give yourself plenty of rest between sets. Today’s WOD is fast. Deadlifts should be touch and go for at least 5 reps. Go Hard. […]

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Tuesday, 09-03-2019

Warm Up Skill: EMOM 12 1. 8 Front Rack Lunges 95/65 2. 5-10 Pulling Movement (Muscle up, C2B, Pull ups) 3. 5-10 HSPU Conditioning. 3 Rounds 15 Power Snatch 95/65 20 Push Ups 25 Military Sit ups Wod Notes: Today we Start with a skill EMOM. Pick a rep number you can complete for the […]

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Monday, 09-02-2019

Group Warm Up Conditioning. Teams of 3 0-10 Min. 1. Clean and Jerk 135/95 2. 200m Run 3. Rest 10-20 Min. 1. T2B 2. 12 Cal. Row 3. Rest 20-30 Min. 1. Front Squat 2. 200m Run 3. Rest 30-40 Min. 1. Box Jumps 2. 12 Cal. Row 3. Rest Wod Notes: 1 Person per […]

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Saturday, 08-31-2019

Teams of 3 1,000M Sled Push 1×45 / 1×25 Then, Pick-up Barbell 95/65 & Kettlebell 53/35 @ 200M mark 25 Fist bump Push-ups @ 400M mark 75 Deadlifts @ Cul – de – sac 75 Clean and Jerks @ End of alley –  75 Kettlebell Swings Then, 9 Rope Climbs For Time Interested in learning […]

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