PRIMUS Fitness

WOD/Blog

Thursday, 9-16-2021

EMOM 8 Even: 100m jog Odd: 10 air squats+ 10 light KBS Metcon -5 cone suicide sprint 50 Double DB DL 30+/20+ 50 push ups -200m run 50 SA DB hang clean and jerks 50 Superman’s – 5 cone suicide sprints 50 S.A DB OH squat 50 Superman’s -200m run 50 Double DB Box step […]

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Wednesday, 9-15-2021

Weightlifting: Presses Weightlifting: Klokov Complex 1:30 X 8 *add weight -clean deadlift -squat clean -front squat -push press -split jerk WOD 12 min AMRAP 18 Russian KB Swings 70/53 12 Box Jumps 24/20 9 Ring/box/matador Dips Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Tuesday, 9-14-2021

WOD Team of 2-split reps -50 cal row 60 burpees -50 cal row 60 pull ups -50 cal row 120 air squats -40 cal row 30 Curtis Ps @95/65, 75/55 -40 cal row 60 Hang DB snatch @35+/25+ -40 cal row 100 wall balls Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate […]

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Monday, 9-13-2021

Weightlifting: Squats WOD – “ANNIE ON THE RUN” For Time: 50-40-30-20-10* Double-Unders Sit-Ups *Run 200m After every round Cash Out Bro sesh: 3 Rounds 5 each DB bent over rows 5 each DB bicep curls 10 DB reverse flys 10 Single DB Tricep Ext Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate […]

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9/11 Tribute WOD “One World Trade”

9/11 Tribute WOD – “One World Trade” Teams of 4 911 meter team equipment run: Kettlebell barbell + weights (95/65) 2 x Hammers sandbag 110 weighted step-ups each (2 teammates working at once). Use equipment from the above list. 110 hammerstrikes each (2 teammates working at once). These can be done at the same time […]

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Friday, 9-10-2021

Weightlifting: Deadlift Metcon 4 min AMRAP 15 Wall Balls 16 Reverse plank knee ups 90 Sec Rest 4 min AMRAP 10 Russian Kbs (72/53) 10 Ball Slams (20/15) 90 Sec Rest 4 min AMRAP 16 Plank pull throughs (40+/30+) 16 Alt DB Snatches (40+/30+) Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate […]

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Thursday, 9-9-2021

WOD: 5 Rounds for Time 200 meter run 10 Snatches 20 Front Rack lunges 200 Meter run 20 Single leg V-Ups 10 T2B Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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