PRIMUS CrossFit Orlando

WOD/Blog

Spartan Lite, 7-29-2020

Weightlifting: 5 Rounds 4 Deadlifts :30 hang Metcon: 5 Rounds 1 Min. Ball Slams 1 Min. DB Snatch 1 Min. Burpees 1 Min. DB Push Press 1 Min. Rest Split reps with your partner within the minute Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Wednesday, 7-29-2020

Weightlifting: Based off of 90% of your (calculated) 1RM plus 5 lbs. Press Set 1 – 5 @ 75% Set 2 – 3 @ 85% Set 3 – 1+ @ 95% (AMRAP) Metcon: “Gun Run” 800m run 27 Deadlifts 54 sit-ups 600m run 21 deadlifts 42 sit-ups 400m run 15 deadlifts 30 sit-ups 200m run […]

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Tuesday, 7-28-2020

Warm-up: Group Warm-up of each movement Metcon: Teams Gone Bad – “Champions Edition” 5 Rounds 1 Min. Wall Balls 20/14 1 Min. DB Snatch 35+/25+ 1 Min. Burpee over Bar 1 Min. Push Press 75/55 1 Min. Max Cal. Row (1 Rower Per Team) 1 Min. Rest You Go, I Go Format. Split reps within […]

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Spartan Lite, 7-27-2020

Metcon: 4 rounds 12 push ups 10 Step ups/Box Jumps 8 KBS 6 V Ups (sit ups) 200m run Cash Out: 3 Rounds :40/:20 Plank Lifts (lift one hand at a time and one leg at a time) Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Monday, 7-27-2020

Weightlifting: Based off of 90% of your (calculated) 1RM plus 5-10 lbs. Squats: Set 1 – 5 @ 75% Set 2 – 3 @ 85% Set 3 – 1+ @ 95% (AMRAP) Metcon: 4 rounds 12 Plyo push ups 45/25 (scale: lower plate or no plate) 10 Box Jumps 24/20 6 T2B 2 Squat Cleans […]

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Friday, 7-24-2020

Weightlifting: Percentages are based off of 90% of your (calculated) 1RM + 5-10 lbs. Deadlifts Set 1 – 3 @ 70% Set 2 – 3 @ 80% Set 3 – 3 @ 90% WOD – “2’s Company, 3’s a WOD” 3 Rounds for Time Round 1 3 Power Clean 3 Burpee over Bar 100m Sled […]

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Hawt Fire, 7-23-2020

LOW🔥 12′ EMOM 30 seconds easy row 20 lunges 15 ball slams 10 air squats + 10 light DB presses MEDIUM🔥🔥 Buy-in – 50 situps then 5 rounds of 200m row 100m bear hug carry 20 Russian twists w/weight 12 DB push press (or 8 HSPU) 30″ plank hold Cash-out: 50 jumpies HIGH🔥🔥🔥 3 sets […]

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