PRIMUS CrossFit Orlando

WOD/Blog

Wednesday, 05-29-2019

EMOM 12 Minute 1: 2 Power Snatches Minute 2: 40 sec of row, ski, bike Minute 3: 12 Wall Balls Conditioning. Hero WOD “Michael” 3 Rounds for time 800m Run 50 Back Extensions 50 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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Tuesday, 05-28-2019

Hero WOD “Santora” 3 Rounds for time 1 Min. Squat Cleans 155/105 1 Min. Shuttle Sprints 1 Min. Deadlifts 245/165 1 Min. Burpees 1 Min. Jerks 155/105 1 Min. Rest Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Monday, 05-27-2019

Hero WOD “Murph”. For Time 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Saturday, 5-25-2019

Teams of 4 100 push presses (115/75) 8 x 100m sled pushes (3/2 plates) (You-go-I-go, 2 sprints each) 3 rounds each of 5 overhead squats (115/75)(135/95) 5 burpees over bar 8 x 100m sled pushes (3/2 plates) (You-go-I-go, 2 sprints each) 3 rounds each of 5 deadlifts (225/145) 5 ballslams (20/15)(30/20) 8 x 100m sled […]

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Friday, 05-24-2019

Strength. Deadlifts 1 Rep Max 5,5,3,3,2,1,1,1 Conditioning. 6 AMRAP 2 Clean & Jerks 65% of 1 RPM 7 Toes to bar 14 Kettlebell Swings 53/35 Rest 2 Minutes 6 AMRAP 2 Clean & Jerks 75% of 1 RPM 5 Toes to bar 10 Kettlebell Swings 53/35   Wod Tips: We end the week with the […]

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Thursday, 05-23-2019

Group Warm-up Conditioning. 5 Rounds for time 1x Rope Climb 2x Renegade Man Maker (30+/20+) 2x Curtis -P (95/65) 2x Wall Balls 20/14 400m run *Add 2 Reps every round for all movements except for the Rope Climb. It remains at 1. * Renegade Man Maker equals 1 Push-up, Row, Row, Thruster * Weight Vest […]

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Wednesday, 05-22-2019

Strength. Press 1 Rep Max 5,5,3,3,2,1,1,1 Conditioning.  4 rounds for time: 10 Power Clean (135/95) (155/105) 15 Ball Slams (20/15) (25/20) 25 double Unders Wod Tips: Today is max 1 rep lift for the strict press or bench press. Target 15 minutes or less on the workout regardless of level or weights you use on […]

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