PRIMUS CrossFit Orlando

WOD/Blog

Saturday, 11-2-2019

Team of Three 800m Sled Push 1×45/1×25 90 Power Snatches (75/55) 2400m Row 90 Kettlebell Swings (53/35), Complete during the Row 90 Thrusters (75/55) 800m Run 90 Burpees, Complete during the Run 90 Ball Slams (20/15) 800m Sled Push 1×45/1×25 90 Sit-ups, Complete during the Push 90 Shoulder to Over Head (75/55)   Interested in […]

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Friday, 11-1-2019

Strength: 1RM Deadlift Open WOD 20.4 For time – Time cap: 20 minutes 30 box jumps (24/20) 15 clean and jerks (95/65) 30 box jumps 15 clean and jerks, (135/85) 30 box jumps 10 clean and jerks (185/115) 30 single-leg squats 10 clean and jerks (225/145) 30 single-leg squats 5 clean and jerks (275/175) 30 […]

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Thursday, 10-31-2019

Warm Up: 3 Rounds for Quality 100m Jog Leg and Hip Mobility Shoulder Mobility Conditioning: AMRAP 30 200m Sandbag Carry 1min Sandbag Overhead Hold 200m Farmer Carry 1min Plank Hold 100m Walking Lunge 1min Wall Sit Hold RTG — Vested Cash Out: Foam roll back Notes: A grinder! Keep moving and do as much as […]

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Wednesday, 10-30-2019

Strength. Presses Establish 1RM Conditioning. EMOM 12 MINUTE 1-4 Power Snatch Mid Hang Snatch (above the knee) Overhead Squat MINUTE 5-8 Power Snatch Mid Hang Snatch (below the knee) Overhead Squat MINUTE 9-12 Snatch x2 Cash Out: Snatch Pull. A snatch pull ends with a straight-arm shrug in triple extension (hips and knees fully extended […]

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Tuesday, 10-29-2019

Warm Up. 3 Rounds for Quality 100m Jog Pull Up Progression Air Squat Progression Shoulder Mobility Conditioning. For Time. Teams of Two 1000m Row (Split) 5 Rounds (Each) 100m Run 5 Pull Ups 10 Push Ups 15 Air Squats 1000m Row (Split) 5 Rounds (Each) 100m Run 5 Muscle Ups 10 HSPU 15 Box Jumps […]

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Monday, 10-28-2019

Strength 30 Minutes to Establish 1 Rep Max, Front or Back Squat Conditioning EMOM 10 ODD 2 Hang Power Cleans @ 80% 25 Double Under EVEN 5 Deadlifts (Same Weight as Cleans) 10 Lateral Burpee Over Bar Cash Out 100 Abs WOD Notes Today, we start our max-out week with squats. Be sure to get […]

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Saturday, 10-26-2019

Teams of 3 10 Minutes to Establish Total Weight Squat Clean Rest 5 Minutes, Setup 1500M Row, 1000M Run (Two Teammates Row, One Teammate Runs) Then, Relay Style 4 Rounds 5 Push Jerks 95/65 or 135/95 5 Box Jumps 24/20 5 Toe 2 Bars 1000M Row, 800M Run (Two Teammates Row, One Teammate Runs) Then, […]

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