PRIMUS Fitness

WOD/Blog

Wednesday, 11-17-2021

Weightliting: Jerks WOD: 4 ROUNDS FOR TIME 21 step-ups/box jumps/sandbag step-ups/burpee box jumps (20” – 24”) 21 SIT-UPS 200m RUN Round/Movement: 1 – step-ups (20/16) 2 – box jumps (24/20) 3 – Sandbag step-ups (20/16) 4 – burpee box jump overs (24/20) Notes: Movement switches from step-ups to box jumps to weighted step-ups to burpee […]

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Tuesday, 11-16-2021

Skill 10 Minute Turkish Get Up Instruction and Primer WOD AMRAP 30 Teams of 2 Split Reps 400m Run Together 30 AKBS (53/35) 30 V Up 20 S2OH (135/95) 20 Hollow Rock with Plate (15/10) 10 Rope Climb 10 Turkish Get Up (35/20) 100m Sled (2/1 + Partner on Sled) Interested in learning more about […]

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Monday, 11-15-2021

Weightlifting: cleans WOD Escalation 22 Min AMRAP 200m Row 5 Back Squat 5 Push Up 5 T2B *Add 50m and 2 Reps every round Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Friday, 11-12-2021

Weightlifting: Deadlift WOD For time 15 Power cleans 95/65 200 m run 12 Power cleans 115/80 400m run 9 Power cleans 135/95 200 m run 6 Power cleans 155/105 400m run 3 Power cleans 185/125 200 m run **18 min cap Cash Out Angry A’s Cashout 100m Sled 1 @ 3 Plate 2 @ 4 […]

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Thursday, 11-11-2021

WOD 10 rounds for time 11 V-ups 9 AKBS (53/35) 7 Goblet squats 5 Push-ups Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Wednesday, 11-10-2021

Weightlifting: Press WOD 21-15-9 Cal row Ball slams Deadlifts Ring Dips L1- 135/95 L2- 165/110 L3- 185/125 ** Cash out- 400m sled push 2/1 Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Tuesday, 11-9-2021

WOD – Team of 2 Buy in: 1,000 m run together Then… 5 rounds (split reps) 20 Hang squat cleans 135/95 16 Man-makers 40/30 12 Lateral burpees over bar Then… 400m Double KB Farm Carry 53/35’s Then… 5 rounds (split reps) 20 Hang power snatch 96/65 16 Pull-ups 12 Lateral burpees over bar Then… Buy […]

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