PRIMUS Fitness

WOD/Blog

Friday, 1-8-2020

Strength: Deadlifts Dynamic warm-up: 10′ EMOM 2 wall walks 4-5 strict pull-ups (or variant) Metcon: 8 rounds for time 5 HSPU or variant 5 burpees 5 goblet squats (53/35) 1 deadlift @ 70-75% RX+: Add 2 muscle-ups or chest-to-bars per round Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us […]

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Hawt Fire, 1-7-2021

LOW🔥 12′ EMOM – 3 sets of the following 50m sled push (empty) 10 American KB swings + 20 mountain climbers 12 side plank rotations with dumbbells (go light) 10 heavy wall balls (25/20) MEDIUM🔥🔥 Buy-in: 100 flutter kicks 6 rounds of 100m equipment carry (sandbag or plates) 10 ball slams 10 DB snatches 50m […]

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Wednesday, 1-6-2021

Strength: Press Lifting: 15′ to work up to a heavy full snatch rep and work on technique. Conditioning: 4 sets – Every 3 minutes: Row 150m/130m, then 3 snatches @ 70-75% Rest for remainder of the 3′ Rx: Power snatches Rx+: Full snatches Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? […]

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Tuesday, 1-5-2021

Warmup: 200m jog 2 rounds for quality of 10 box step-ups 10 barbell presses 10 bentover rows with barbell Partner WOD Notes: run & bear crawl are done together. Other movements are split reps & U-go-I-go. 50 partner ball toss sit-ups 50m bear crawl 50 shoulder-to-overhead (115/75) 400m run 50m bear crawl 50 bentover rows […]

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Monday, 1-4-2021

Strength: Squats Week 5 Squats – Strength Wk 1 5 x 5 @ 78% 120-150 sec Rest 20′ EMOM – 4 sets of the following 15 wall balls (20/14) 10 dips (bar or ring) 1 full clean (go heavy-ish) 10 toes-to-bar or variant 15 sit-ups 3-4′ break 5′ AMRAP of 50m run 5 power cleans […]

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Saturday, 1-2-2021

Teams of 3 3300m row buy in Then 5 Rounds for Time All partners complete all reps including sled and carry 6 Bear Complex (PC/FS/PP/BS/PP) 5 pull ups 4 burpee over bar 3 Tire Flips 200m sled push 100m farmer carry + 100m Run relay L1 95/65 L2 115/80 L3 135/95 Interested in learning more […]

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New Years Eve, 12-31-2020

Teams of 3 (all reps) Buy in: 400m run together 3 rounds -10 T2B -10 DB thrusters 30+/20+ 2 suicide relay run each 3 rounds -30 KBS @53/35 -30 Sit ups 2 suicide relay run each 3 rounds -15 SDLHP 53/35 -15 box jumps Cash out: 400m run together Interested in learning more about PRIMUS […]

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