PRIMUS Fitness

WOD/Blog

Spartan Lite, 9-11-2020

Weightlifting: 5 Rounds 5 Strict Press 10 Bulgarian Split Squats Metcon: 5 Minutes Row for Max Distance 30 Sec Rest 2 Min Clock 10 Russian KBS 10 Goblet Squats 10 KB Deadlift 10 Burpees 30 Sec Rest Repeat x 4 For Every missed Rep add 20 Mountain Climbers for Cash OUT for all Athletes. Cash […]

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Friday, 9-11-2020

Weightlifting: Free Weightlifting Day Work on technique for any major compound lift or gym technical movement as needed. Metcon: Group Warm-up 9/11 Tribute WOD. For Time 2001m Row 11 Box Jumps (24/20) 11 Thrusters (135/95) 11 Burpee Chest to Bar Pull Ups 11 Power Cleans (185/125) 11 HSPUs 11 KB Swings (70/53) 11 Knee 2 […]

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Hawt Fire, 9-10-2020

LOW🔥 2 sets of following movements – 30″ on / 30″ rest Rings rows Air squats Dumbbell shoulder press Russian twists (weighted) After the last 30″ rest, everyone goes on a 200m warmup run. MEDIUM🔥🔥 10 rounds of 100m weighted run (plate, sandbag, vest, etc) 8 wall balls 8 situps 10″ rest Cash-out: 60 barbell […]

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Spartan Lite, 9-9-2020

Warm-up: 10 Good Mornings 10 bridges (3 sec hold) Weightlifting: 5 Rounds 5 Deadlifts 10 Hanging knee raises or :30 hang Metcon: 22 Min AMRAP Teams of 2 20 Burpees 20 Air squats 20 DB Push Press 20 cal row 100m KB farmer carry together *add 10 reps each round Interested in learning more about […]

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Wednesday, 9-9-2020

Weightlifting: Free Weightlifting Day Metcon: 21-15-9 Front squats *50 double unders after each round 10 min cap – then 21-15-9 Lateral hops over bar Deadlifts 10 min cap – then AMRAP 10 10 front squats 50 double unders 10 lateral hops over bar L1 95/65 L2 115/80 L3 135/95 Interested in learning more about PRIMUS […]

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Tuesday, 9-8-2020

Teams of 2 AMRAP 25′ (Split Reps, UGOIGO) 50 Burpee Buy-in, then AMRAP of 10 DB Lungesters 35/25 20 Push-ups 30/26 Cal Row 2 Rope Climbs * Lungester = Lunge Left, Lunge Right, Dumbbell Thruster (2 DBs) Cash Out: 30/20 X 3 DB or Barbell Bicep Curls Single Leg Alt V-ups Plate Wall Sits Interested […]

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Monday, 9-7-2020

Metcon (Distance): Teams of 2 10 min AMRAP 20 power cleans 24 Burpees 28 Box Jumps 40 Sit-ups Max distance Row 2 min rest Repeat two more times Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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