May 2024

Primus Fitness – PrimusFit WOD Teams of 2 2 Rounds: AMRAP 7 – 500/400m Row -20 Synco Burpees -Max Ring Dip Hold w/ Remaining Time (1 Holding, 1 Resting) *2’ Rest* AMRAP 7 – 500/400m Row -40 Linked Arm Sit-ups -Max Deadlifts w/remaining time (135/95)

Primus Fitness – PrimusFit WOD Teams of 2 2 Rounds: AMRAP 7 – 500/400m Row -20 Synco Burpees -Max Ring Dip Hold w/ Remaining Time (1 Holding, 1 Resting) *1’ Rest* AMRAP 7 – 500/400m Row -40 Linked Arm Sit-ups -Max Deadlifts w/remaining time (135/95)

Primus Fitness – PrimusFit Warm Up EMOM 12 1. Max Samson Lunge 2. 10 PVC Pass Through/Windmill + Max PVC Flag Pole Stretch 3. Max Cobra Childs 4. 50m Run + Max Plank Hold WOD Teams of 2 Split Reps You Go I Go (Except for the synchro movements) 2 Rounds: AMRAP 7 – 500/400m

Primus Fitness – PrimusFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

Primus Fitness – PrimusFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Class

Primus Fitness – PrimusFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Class

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 36: Buy In: 400m Team Run -36/30 Cal Bike -45 V-Ups -45 Push Press (95/65) -60 Front Rack Lunges -150 Dubz *2’ Rest, Then: AMRAP 4: -Max Syncro Burpees (2 Working, 1 Resting)

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I Go AMRAP 34 Buy In: 400m Team Run -36/30 Cal Bike -45 M. Sit-ups -60 Thrusters (Rx 95/65, Rx+ 115/75) -45 Box Jumps (24/20) -60 Ring Rows (Rx+ Deep Ring Row) *2’ Rest, Then: AMRAP 4: -Max Syncro Burpees (2 Working, 1

Primus Fitness – PrimusFit METCON On a Running Clock: 0:00-5:00 800m Run 5:00-8:00 400m Run 8:00-10:00 200m Run 10:00-15:00 1000/800m Row 15:00-18:00 500/400m Row 18:00-20:00 250/200m Row 20:00-25:00 800m Run 25:00-28:00 400m Run 28:00-30:00 200m Run 30:00-35:00 1000/800m Row 35:00-38:00 500/400m Row 38:00-40:00 250/200m Row

Primus Fitness – PrimusFit METCON On a Running Clock: 0:00-5:00 800m Run 5:00-8:00 400m Run 8:00-10:00 200m Run 10:00-15:00 1000/800m Row 15:00-18:00 500/400m Row 18:00-20:00 250/200m Row 20:00-25:00 800m Run 25:00-28:00 400m Run 28:00-30:00 200m Run 30:00-35:00 1000/800m Row 35:00-38:00 500/400m Row 38:00-40:00 250/200m Row (Rx+: Vested)