PRIMUS Fitness

Archive for March, 2021

Hawt Fire, 4-1-2021

LOW🔥 100m run 10 good mornings (barbell only) 30″ rest 100m plate carry (45/25) 10 barbell front rack lunges (empty) 30″ rest 2 x 100m sled sprints (1/0) Notes: This should be for quality and easy pace. Take a breather between the sled push sets. MEDIUM🔥🔥 1000m sandbag carry 1′ rest Then 4 rounds of […]

Continue Reading

Wednesday, 3-31-2021

Weightlifting Jerk Metcon (Time) Row your boat (scale for rounds reps and weight as appropriate) 5 RFT 20 Calorie row 10 Box Jump Over 6 Cleans (135/95) Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

Continue Reading

Tuesday, 3-30-2021

“Smurf” Teams of 2 – Run together, split reps evenly Buy in: 60 ball slams 400m run/ 200 air squats 400m run/ 100 burpees 400m run/ 70 hand release push ups Cash out: accumulate 4 min weighted plank together RX+ Wear a vest Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? […]

Continue Reading

Monday, 3-29-2021

Metcon (AMRAP – Reps): 15 min Cap 6 Rounds 40 Double unders 8 Deadlifts 225/155 6 HSPU/seated DB press THEN in remaining time of the 15 min, Perform max C2B pull ups L1 is 4 rounds 40 SU 8 deadlifts 115/75 6 push ups Then Max rope pulls L2 is 5 rds 40 DU 8 […]

Continue Reading

Saturday, 3-27-2021

Teams of 3 Follow the leader-all reps Buy in: 1k sled push 2/1 3 Rounds 8 Deadlifts 225/155 12 Pull ups 14 Wall Balls 400m Run 3 Rounds 8 Navy Seal Burpees 12 Hang P Cleans 155/105 14 Box Jumps 24/20 400m Run 3 Rounds 8 Mrs. Spectacular 8 S2OH 135/95 8 Spider Planks 2-ct […]

Continue Reading

Friday, 3-26-2021

Weightlifting: Snatch 21.3 Open WOD or Red pill KBS 53/35 EMOM 5 burpees ** start with burpees L1- 75 swings L2- 100 swings Or Blue pill- “Four Eyes” On the 4:00 x 6 rounds 200 m run 10 T2B 5-5-4-4-3-3 Hang Squat Cleans ** 5-5 (increase wt) 4-4 (increase wt) 3-3 Interested in learning more […]

Continue Reading

Thursday, 3-25-2021

WOD: “Griff” with Abs -800 m run forwards 100 Military sit-ups -400 m run backwards 75 Hollow rocks -800 m run forwards 50 Weighted plank pull thrus -400 m run backwards 25 V-ups Rx- Plank pull throughs- 50+/35+ Weighted in/outs in place of v-ups 15/10 Mobility after workout: Down dog Cobra Cat/cow Interested in learning […]

Continue Reading