PRIMUS Fitness

Archive for February, 2021

Friday, 2-26-2021

Weightlifting: Deadlifts WOD: 2 X 6 minute AMRAPs 1st AMRAP – 3 thrusters 135/95 – 8 Box jumps 24/20 – 10 T2B 2nd AMRAP – 15 hollow rocks – 10 Kb snatches 53/35 – 20 air squats Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Hawt Fire, 2-25-2021

LOW🔥 12’ EMOM 50m KB farmer’s carry 100m run 10 goblet squats + 10 sit-ups 6 rope pulls or 2 rope climbs MEDIUM🔥🔥 Buy-in: 50 military sit-ups 10 rounds of 100m sandbag carry (can use plates also) 8 American kettlebell swings (53/35) 15″ hollow rock hold Cash-out: 50 Russian twists w/weight HIGH🔥🔥🔥 3 rounds / […]

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Wednesday, 2-24-2021

Weightlifting: Presses WOD: 18 min time cap Buy-in: 50 double unders (2:1) Then 5 rounds of: 20 alternating front rack lunges (95/65) 20 Barbell pushpress (95/65) Then Cash-out: 50 double-unders (2:1) Lunges are in place Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Tuesday, 2-23-2021

Metcon: 5 rounds split reps teams of 2 – 400m run – 24 devils press (35/25) – 36 cal row – 12 tire flips Score is 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, 2-22-2021

Weightlifting Squats WOD: Kyle’s Pre-Game Birthday Bash WOD 2 – 1 Round Sprints Sprint 1: (8 Minute Time Cap) ⁃ 02 power cleans (80% of 1Rpm) ⁃ 22 wall balls (20/14) ⁃ 19 K2E ⁃ 85m bear crawl (outside) ⁃ 36 Hand Release Push ups 2 min 22 second rest Sprint 2 (8 Minute Time […]

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Saturday, 8-20-2021

Teams of 3 – u-go-I-go 10 minutes to establish max thruster for total score 2 minute rest 1500m row 60 American kettlebell swings 60 Burpees 30 Thruster (95/65) 2 Minute Rest 600m sled push (2/1) 90 Hollow Rocks 50 Box Jumps (24/20) 24 Thrusters (115/80) 2 Minute Rest 400M run 90 wall balls 60 Toes-to-bar […]

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Friday, 2-19-2021

Weightlifting: Deadlifts 15′ lifting session 7 x 1 clean & jerks Build up to a heavy single Metcon: 13′ time cap 1K run 20 pull-ups 10 handstand push-ups 5 clean & jerks (70-75%) RX+: Chest-to-bar pull-ups, deficit HSPU, full clean with split jerks Notes: Use any variants for scaling pull-ups and HSPU. Interested in learning […]

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