PRIMUS CrossFit Orlando

WOD/Blog

Thursday, 05-09-2019

15’ Mobility & banded recovery Conditioning: With a partner, do the following. Split reps except the run. 1 mile run 100 pushups 400m sled push (2/1 plates) 100 hammerstrikes 100 sandbag squats 400m sled push (2/1 plates) 50 sandbag cleans 100m bear crawl Rx+: Vested Notes: Coaches to lead a mobility and banded recovery session. […]

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Wednesday, 05-08-2019

Strength: Press Super set Lunges or step-ups 5×5 each leg 10’ warmup rope climbs, box jumps, double unders, snatches. Conditioning. 4 sets of 2’ AMRAPs with a 2’ break in between each set. 2’ AMRAPs: 1 rope climb 8 Wall balls (20/14) 8 Box jumps (24/20) 30 Double unders 8 Dumbbell snatches (50/30) Rx+: Legless […]

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Strongman Class, 5-7-2019

A) Part 1: 3 sets of light prowler drag sprints superset with 3 sets of 10 farmers bar deadlifts (heavy-ish) part 2: 4 x 5 heavy ball toss behind the head B) Heavy prowler drags Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Tuesday, 05-07-2019

HIIT dynamic warmup – 7’ x 2 (40” on / 20” off) Air squats Pushups Mountain climbers Flutter kicks lunges Burpees Cossack squats -Take a 1’ break- then another 7′ HIIT Ball slams Kettlebell high pulls Sit ups with slammer ball Kettlebell swings Box step-ups Goblet squats Lateral box step-overs Conditioning Partner WOD I AMRAP […]

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Monday, 5-6-2019

Week 7 Wendler Squats Superset Handstand Push-ups (strict) 5×5 or Dumbbell Press After squats, spend the next 10′ warming up snatches. Conditioning: 30 snatches (95/65) 30 handstand push-ups Rx+: Snatch (135/95), Strict HSPU Time cap: 6 minutes CrossFit Games online qualifier workout #5. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. […]

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Saturday, 05-04-2019

Teams of 3 1,000M sled Push 2×45/1×45 120 Pull-ups 120 S2OH 95/65 135/95 600M Sled Push 90 Cleans 135/95 165/105 90 Ball slams 20/15 30/20 400M Sled Push 60 Deadlift 185/135 245/170 60 Push-up 200M Sled Push (Murphy Loop)   Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to […]

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Friday, 05-03-2019

Strength Week 6 Wendler deadlift with Handstand Push-up SuperSet Conditioning Complete as many rounds as possible in 8 minutes of: 45 thrusters, 95/65 45 toes-to-bars 45 cleans, 95/65 45 chest-to-bar pull-ups Cash Out 400M Group Walk Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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