PRIMUS Fitness

WOD/Blog

Friday, 12-3-2021

WOD 3 Rounds: 
3 Minute Row Calories
 2 Minute Single Dumbbell Box Step ups
 1 Minute Burpees * Rest 2 min between Rounds * Score is highest reps in 1 round 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 12-2-2021

LOW🔥 10′ Skills EMOM (2 sets) 10 bar or ring dips 2 squat cleans (warmup weight) 25 double-unders or 30″ DU attempts 8-10 handstand pushups or 30″ handstand holds 10 pistols (or best variant) Notes: Choose your best variant for each movement but push yourself for the harder version. MEDIUM🔥🔥 8 rounds of 100m sandbag […]

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Wednesday, 12-1-2021

Weightlifting: Jerks Metcon: 15min AMRAP 5 OHS 95/65 10 T2B
 15 push ups 400m run Rx+: plyo push ups, 135/95 OHS Core Cash-out: SLOW & CONTROLLED 3 rounds :40/:20 DB toe reaches 35+/20+ Leg raises DB Russian twist Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Tuesday, 11-30-2021

Teams of 2 3 Rounds 500m Row (any plank Hold) 40 KB Swings 53/35 30 Power Snatches 95/65 20 Pull-ups 10 Burpee box jumps * Each Partner rows 500m while partner planks. Split everything else Cash Out Optional 3 X 100m sled sprint Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? […]

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Monday, 11-29-2021

Weightlifting: Cleans Metcon: AMRAP 3: 40 Wallballs Max Power Cleans 105/75 Rest 3 Minutes AMRAP 3: 30 Wallballs 20/14 Max Power Cleans 135/95 Rest 3 Minutes AMRAP 3: 20 Wallballs Max Power Cleans 155/105 Rest 3 Minutes AMRAP 3: 10 Wallballs Max Power Cleans 185/125 Score is total # of cleans Interested in learning more […]

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Thanksgiving, 11-25-2021

WOD Teams of 3 Split reps – 3000m Row (Split) – 200m Tire Flip (Murphy Loop) – 1000m Run with Hammer and KB 53/35 (1 of each per team) 2 work at a time, 1 Rest – 90 AMKBS L1 53/35 – 150 Hammer Strikes – 400m Sled Push (2/1) 2 work at a time, […]

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Wednesday, 11-24-2021

Weightlifting: 15 min to establish max weight “Lion Complex” – 1 Snatch Grip Deadlift – 1 Hang Power Snatch – 1 Overhead Squat – 1 Behind the neck Push Jerk – 1 Overhead Squat WOD 15-12-9-6 – Cal Row – Single Arm Devils Press 6-9-12-15 – Burpees over Dumbell Interested in learning more about PRIMUS […]

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