PRIMUS Fitness

WOD/Blog

Spartan Lite, 9-28-2020

Weightlifting: 4 Rounds 5 back squats 10 curls Metcon: 21-15-9 DB Push press DB lateral step ups(2x 25/2x 15) Sit ups Ball slams *200m run between rounds Cash Out: 3x :30/:30 Wall Sits Spider Planks Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

Continue Reading

Monday, 9-28-2020

Weightlifting: Squats – Using 90% Set 1 – 3 @ 70% Set 2 – 3 @ 80% Set 3 – 3+ @ 90% Cleans Set 1 – 3 @ 65% Set 2 – 2 @ 70% Set 3 – 2 @ 75% Metcon: 4 Rounds 400m run-200m Run-400m-200m 10 Push press 12 DB lateral step […]

Continue Reading

Saturday, 9-26-2020

“The Rescue II” Teams of 4 2000m row 120 wall balls 120 sit-ups 1K run 100 ball slams 100 deadlifts (185/135) 1K sled push (2/1) 12 rope climbs 60 cleans (185/125) (155/105) Inspired by The Rescue from March 31, 2012. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to […]

Continue Reading

Spartan Lite, 9-25-2020

Weightlifting Deadlift Week 2 Using 90% as always. Set 1 – 5 @ 65% Set 2 – 5 @ 75% Set 3 – 5 @ 85% Snatches – Using 100% Set 1 – 3 @ 60% Set 2 – 2 @ 65% Set 3 – 1 @ 70% Metcon The Rings Will Set You Free […]

Continue Reading

Friday, 9-25-2020

Weightlifting: Deadlift Week 2 Using 90% as always. Set 1 – 5 @ 65% Set 2 – 5 @ 75% Set 3 – 5 @ 85% Snatches – Using 100% Set 1 – 3 @ 60% Set 2 – 2 @ 65% Set 3 – 1 @ 70% Metcon: The Rings Will Set You Free […]

Continue Reading

Hawt Fire, 9-24-2020

LOW🔥 12′ EMOM 10 burpees 10 heavy wall balls (25/20) 3 rope pulls + 10 lunges 100m run MEDIUM🔥🔥 Buy-in: 60 box step-ups 4 rounds of 100m barbell carry (95/65) 12 shrugs (kettlebells or dumbbells) 12 floor wipers 3 rope pulls or 1 rope climb 30″ rest Cash-out: 60 jumping jacks Notes: You can go […]

Continue Reading

Spartan Lite, 9-23-2020

Weightlifting: 5 Rounds 5 Deadlifts :30 hang or knee tucks Metcon: Teams of 2 (split reps) 1200m row Then 2 rounds: 60 Ball slams 50 KBS 40 Up Downs 30 sit ups 20 Rope pulls 100m run Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

Continue Reading