PRIMUS CrossFit Orlando

WOD/Blog

Thursday 01-03-2019

Group Warm Up Conditioning: For Time Teams of 2 1000m Row Sled Push Relay (Back Alley) 60 T2B 60 KB Swings 53/35 6 Rope Climbs Sled Push Relay 60 Burpees 60 Goblet Squats 53/35 6 Rope Climbs Sled Push Relay 1000m Row Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact […]

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Wednesday, 01-02-2019

Barbell Warm up Strength: Snatch 30 Minutes to establish 1 RM Conditioning: EMOM 16 1. 200m Run 2. 12 DB Snatch 35/20 3. 10 Box Jumps 24/20 4. 15 Sit ups Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Spartan Lite 01-02-2019

4 Rounds 100m Run 250m Row 3 Rounds 20 Sit ups 10 DB Snatch 2 Rounds 20 Goblet Squats 20 Step ups 1 Round 20 KB Deadlifts 5 Rope Pulls Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Monday, 12-31-2018

Strength: Establish 1 Rep Max Squat Clean Conditioning: For Time 50 Cal. Row 40 Front Squats 95/65 30 Pull ups 20 Jerks 10 Man Makers 35+/20+ Rx+ 135/95, 50+/35+ 18 Min. Cap Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Saturday, 12-28-2018

Teams of 3 10 Minutes to establish 1 Rep Max Clean & Jerk 5 Minute Rest 2 Rounds (Outside) 50 Kettlebell Swings 53/35 50 Box jump overs 24/20 400M Sled Push 2×45/2×25 2 Rounds 30 Power Snatch 135/95 30 Toe 2 Bar 400M Sled Push 2×45/2×25 21-15-9 (Outside) Tire Flips Wall Balls 20/14 200M Sled […]

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Friday 12-28-2018

Strength Warm-up – 5×5 KB Deadlift on Plates, Super set with Bent Over Row 65/45 Deadlifts 5×50%, 5×60%, 5×70%, 3×80%, 1×85%, AMRAP x 60% Conditioning AMRAP 6 25 Double-Unders 6 HSPU 6 Power Cleans 75% 1RPM Rest 3 minutes AMRAP 6 250M Row 6 Pull ups 6 Box Jumps 24/20 Cash-out 3x100M Heavy Farmer Carry, […]

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Strongman 12-28-2018

Part A EMOM 10 Even – Bench Press x 4 75% – 80% Odd – Dumbbell Bent Row x 8 Part B Sled Push + Tire Flip + 6 Hammer Strikes + Tire Flip + Sled Push Part  C 200M KB Carry (1 Front Rack & 1 Suit Case)         Interested in […]

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