Weightlifting: WOD 15 minute time cap 10 box jumps (24/20) 20 SA DB push press (50+/ 35+) 30 sit-ups 4x100m shuttle sprints 30 sit-ups 20 SA DB push press 10 Box jumps ⁃ DB push press is 10 each arm so go heavy Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? […]
Teams of 4 Assign pairs to complete the following at same time (u-go-I-go): 70 box jumps (24/20) 80 wall balls (20/15) Once complete, do a full loop ball chase (20/15) but stop for the following: Go to grassy field for full team 60m (leave ball on street): Walking lunges Broad jumps Complete ball chase loop. […]
Strength: Deadlifts Dynamic warmup: 10′ EMOM Odds: :12 hollow rocks Evens: 12 calorie row Conditioning 21-15-9 Lunges w/overhead plate (45/35) Deadlifts (135/95) Calorie row Cool down: 1K walk Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.
Hawt Fire, 7-15-2021
LOW 10′ EMOM Odds: 100m run Evens: 1-2 snatches Notes: Full snatches are encouraged. Increase weight each round. If going heavy, do just 1 rep. MEDIUM 4 rounds of 100m KB farmer’s carry 100m run 15 sit-ups 5 power snatches (95/65) 1′ wall sit Cash-out: 25 bench press (135/95) Notes: Do the cash-out immediately after […]
Weightlifting: Press WOD – 18 min cap 100 Double Unders 80 Step-ups 60 ball slams 20/15 40 Pushups 20 toes-to-bar 10 handstand push-ups Notes: scale as needed Ab Attack! Cash-out: 3 rounds of (30″ on/30″ off) One arm v-ups Russian twists w/weight Side plank rotations Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit […]
Warm-up: 200m easy run 2 rounds for quality of 10 hanging knee-ups 10 air squats 10 good mornings (barbell) 5 barbell thrusters Partner WOD with a running clock. U-go-I-go except runs. 40′ cap. 30 Tire flips 800m equipment run w/barbell (95/65) 40 Thrusters (95/65) 40 Pull-ups 40 Partner ball-toss sit-ups (20/15) 1′ rest 600m equipment […]
Strength: Squats Conditioning & Lifting Practice: 12′ EMOM 1-2 clean & jerks per minute Notes: Medium to heavy loads, can increase weight. Try to end with a very challenging weight. Full cleans are encouraged. If going medium loads only, do two reps per minute. Conditioning – 5′ cap 4 rounds of 11 burpees 11 wall […]