PRIMUS Fitness

WOD/Blog

Monday, 1-18-2021

Weightlifting: Week 7 Squat WOD: AMRAP 15 min power clean x 5 front squat x10 push press x 15 Level 1:95/65 Level 2:115/75 Level 3: 135/95 Core cashout: 2 rounds :30 on / :30 off – cross body Mountain Climbers – Hollow Hold – Plank Hold – Superman’s – Windshield Wipers Interested in learning more […]

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Saturday, 1-16-2021

Weightlifting: 10 Minutes to establish 1 Rep Max Clean (Power or Squat) Team of 3 Total Weight Metcon: 10 minute AMRAP (full reps per person, all working at the same time, Rotate through movements) 15 Ball Slams (20/15) 8 Burpees Plank hold 3 minute rest 10 minutes AMRAP (Relay style) 3 Thrusters (95/65 or 115/80) […]

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Friday, 1-15-2021

Weightlifting Week 6 Deadlift WOD 15 min AMRAP 10 over head lunges with a plate (45/25) 30 Dubs (2:1) 10 front squats (95/65) 10 T2B (v-ups) 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, 1-14-2020

LOW🔥 9′ EMOM 10 Russian KB swings 10 Kettlebell shrugs + 10 jumping jacks 50m sled push (1/0) MEDIUM🔥🔥 Buy-in: 50 jumping jacks 4 rounds of 100m plate carry (45/25) 10 side plank lateral rotations w/dumbbells 10 American kettlebell swings 3 barbell clean & jerks (or 10 DB clean & jerks) 45” planking rest Cash-out: […]

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Wednesday, 1-13-2021

Weightlifting: Week 6 Press Metcon: 3 rounds for time: 10 Pull-Ups 10 Box Jump Overs (24/20) 500M Row Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Tuesday, 1-12-2021

WOD: Teams of 2 (Split Reps) 6-12-18-24-30 Power Snatches (95/65) 30-24-18-12-6 Push-ups After Each Round of Power Snatches and Pushups: 400M Run (Together) 30 situps Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Spartan Lite, 1-11-2021

Weightlifting: 4 Rounds 8 Back Squats 10 DB Curls WOD: Buy-in: 30 Sit ups 5 rounds 100m Plate run 45/25 10 ball slams 10 DB snatches 50m sled push (2/1) :30 rest Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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