PRIMUS CrossFit Orlando

WOD/Blog

Wednesday, 06-05-2019

  Warmup: 10′ EMOM odd – 5 quarter squat against wall + 5 PVC split jerks even – 10 v-ups Strength: Split Jerks 5 x 2 rack split jerks work up to a heavy double Conditioning: 20′ EMOM odd – 12/10 cals on any machine even – 25 double unders Rx+: 14/12 cals, 25 unbroken […]

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Strongman, 06-04-2019

Part A Bench Press 20 Minutes to work up to heavy 1 Rep 5-5-3-3-1-1-1-1 Part B Sled Push – Sandball Carry – Sled Push Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Tuesday, 06-04-2019

2 x 6′ HIIT Warmup (40” on / 20” off) High knees Jumping jacks Mountain climbers Flutter kicks PVC shoot throughs Situps ~1’ break~ KB high pulls Ball slams Supermans KB swings Russian twists with ball Wall balls Conditioning: 20′ AMRAP Partner WOD. All movements U-go-I-go except farmers carry. Split work. 400m Farmers carry bar […]

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Monday, 6-3-2019

Strength: Full Cleans 6 x 1 rep, work up to a heavy single (should be above working weight) WOD Warmup: Complete 3 rounds for quality 2 Rope Pulls 5 Strict Toes-to-Bar 20 push-ups Conditioning WOD: 10 rounds for time 100m run 1 rope climb 1 heavy clean (70-80%) Rx+: Legless rope climbs, full cleans Workout […]

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Saturday, 06-01-2019

Teams of 3 75M Sprint Relay x 2 75 Power Cleans 135/95 75 Mil Sit-ups 250M Row Relay x 2 60 Front Squats 155/105 60 Toe to Bars 250M Row Relay x 2 45 Deadlifts 205/155 45 Burpee Pull-ups 75M Sprint Relay x 2     Interested in learning more about PRIMUS CrossFit, Orlando’s premier […]

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Friday, 05-31-2019

Hero WOD “Nate” AMRAP 20 2 Muscle ups 4 HSPU 8 KB Swings 70/53 Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Thursday, 05-30-2019

Hero WOD “31 Heroes” AMRAP (with a Partner) in 31 minutes 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) Partners alternate 400m sandbag run Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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