PRIMUS Fitness

WOD/Blog

Wednesday, 10-20-2021

Weightlifting: Press Metcon – Conditioning: 16min AMRAP 4 3 Push press 3 Hang power cleans 3 Front Squat 10 Push-ups . Rest 2min . AMRAP 4 6 Push Jerk 6 Hang Power clean 6 Front Squat 10 Push-ups . Rest 2min AMRAP 4 20 Hollow rocks 10 Push-ups L1-95/65 L2- 115/75 L3- 135/95 Interested in […]

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Tuesday, 10-19-2021

Metcon – Teams of 2 – Split Reps AMRAP 35 300 Double unders 30 Knees to elbow 30 Burpee box jump overs 30 Sumo deadlift high pull (95/65) 30 Heavy wall balls (30/25/20Ibs) 400m Run – together 30 Heavy Alternating DB snatches (40+/30+) 30 HSPU 30 Ring dips 30 Deadlifts (225/155) 15 Rope climbs Interested […]

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Monday, 10-18-2021

Metcon FOR TIME: (22min CAP) 20 Front squats 5 Chest to bar pull ups (C2B) 400m Run 15 Front squats 10 C2B 400m Run 10 Front squats 15 C2B 400m Run 5 Front squats 20 C2B 400m run L1- 95/65 L2 – 115/75 L3- 135/95 Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit […]

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Saturday, 10-16-2021

Teams of 4 – Split reps You-go-I-go Buy in: 50 synchronized lunges 3 rounds: – 800m run – 100 v-ups – 80 single arm thrusters53/35 – 60 box jumps 24/20 – 40 heavy G2OH (L1 115/75, L2 135/95, L3 155/115) Cash out: 25 synchronized burpees 50 min cap Interested in learning more about PRIMUS CrossFit, […]

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Friday, 10-15-2021

Weightlifting: Deadlift Weightlifting EMOM 8 min EMOM: 1. 10 Hang cleans 2. 5 strict press + 5 push press 3. 10 front squats 4. 5 thrusters * Do 10 power cleans instead of hang cleans on your second round of the EMOM WOD 15 minute AMRAP: – 20/18 cal row – 2 rope climbs (2:1 […]

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Hawt Fire, 10-14-2021

LOW🔥 Dynamic warmup – 45″ on / 15″ off (10 min total) 2 sets of the following: Bicycles Planking Ball slams (20/15) Floor wipers Air squats 100m sled push (45/25) after last set. MEDIUM🔥🔥 Buy-in: 80 hammerstrikes 3 rounds of: 100m sled push (2/1) 25 ball slams (20/15) 5 tire flips 45″ hollow rock holds […]

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Wednesday, 10-13-2021

Weightlifting: Press Skill Emom 9 min emom: 1. 10 Cs&Ds ( just practicing kipping) 2. 4 strict pull-ups 3. 8 Kipping pull-ups/ 30second practice WOD -400m run 21-15-9 – Power Snatches L1 75/55 L2 95/65 – Hand release push-ups 3 minute rest -400m run 15-12-9 – Pull-ups – Box jumps 24/20 Interested in learning more […]

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