Workout of the Day
Saturday, 12-5-2020
Saturday Throwback WOD Firebase Crucible from Nov 30, 2013. Teams of (2 or 3) 100 4-count mountain climbers run 1000m 40 Curtis P’s (95/65) run 1000m 40 Mr. Spectaculars w/kettlebells run 800m 100 Infidel burpess (25+#/15+#) run 800m 60 pull-ups 1000m farmer’s carry For time! All Reps You-Go-I-Go except Mountain Climbers Infidel Burpee= 2 Pushups […]
Friday, 12-4-2020
Metcon Equipment NeededL Slam Ball (20#/15#), Barbell L195/65 L2 115/80 L3 135/95 3 Rounds for Time 400m Run 25 Push Ups & 5 Pull Ups (Pronated Grip) 200m Barbell Carry 5 Cluster 200m Ball Chase 25 Ball Slam & 5 Chin Up (Supinated Grip) Cash Out: 4 Rounds :40/:20 Flutter Kick Plank Heel Touches Interested […]
Hawt Fire, 12-3-2020
LOW🔥 9′ EMOM 50m bearhug carry (plates) 50m sled push (1/0) 5 deadlifts (light) + 10 sit-ups MEDIUM🔥🔥 Buy-in: 40 Russian twists w/weight 10 rounds of 100m sandbag carry 5 burpees 2 heavy deadlifts (70-80%) 20″ planks or wall sits Cash-out: 20 dips (or 10 bar muscle-ups) Notes: Great for vested. Can alternate planks and […]
Wednesday, 12-2-2020
Metcon: EMOM: 8 min Even: 6 burpee pull ups Odd: 5 Over head Squats L1: 95/55 L2: 105/65 L3:115/75 WOD: 4 rounds for time: 8 sit-ups every 2 minutes 15 KB swings 15 KB sumo high pulls 10 KB snatch left arm 10 KB snatch right arm 5 single arm KB thruster left 5 single […]
Tuesday, 12-1-2020
Metcon: 5 Rounds Teams of 2 (Split reps, Except for Runs) 400M Run 30 Wall Balls 20/14 24 Box Jump Overs 24/20 20 T2B 16 Alternating Single Arm DB Push-up 30/20 10 Pull-ups Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.
Spartan Lite, 11-30-2020
Weightlifting: 4 Rounds 4 Back Squats 10 Reverse Flys WOD: 3 Rounds 200m run (row 250m if raining) 10 Hanging Knee raises/Floor crunches 12 Push Ups 14 Ball Slams 16 Russian Twists Cash Out: 4 Rounds :30/:20 Planks Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.
Monday, 11-30-2020
Metcon: 10-9-8-7-6-5-4-3-2-1: Power Cleans before each Round of (18/15) Calorie Row Rx: 135/95 RX+: 155/105 Cash Out: 3 rounds :30/:20 Hollow rocks Alt single leg v-ups Supermans 2 sec pause Plank walk outs Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.