9722SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 3 x 5 @ 85% Press 3 x 5 @ 85% WOD Teams of 2 AMRAP 20 P1 – Max Jump Rope P2 – 10 AKBS + 10 Burpee + 10 Push Up Switch P1 – Max 100m Runs P2 – 10 […]
Can’t Wear White
Primus Fitness – PrimusFit View Public Whiteboard Warm-up 15 Minutes WOD Teams of 2 P1 will Exercise P2 Will do the cardio Switch after designated distance. Cardio = 250m Row Exercises 80 Reps Each Wall Balls V ups Weighted Step Up (35/20) AKBS Slam Ball 2ct Russian Twist Push Up Ring Row Walking Lunge Leg
Labor(s) Day
Primus Fitness – PrimusFit View Public Whiteboard Warm-up See Board, or do your own. WOD Twelve Labors of Mikeules. 1000m Run 30 Pull Ups 100 Air Squats 30 Burpees 600m Sled Push (0/0) 50 Push Ups 50 RKBS (70/53) 200m OH Plate Carry (45/25) 2 Minute Wall Sit 30 T2B 10 Power Snatch (115/80) 10
Spartan Lite – Sat, Sep 3
Primus Fitness – Spartan Lite Sweat Go time (AMRAP – Rounds and Reps) Teams of 2 AMRAP 25 30 Burpees 30 Medball Squat Cleans or wall balls 30 Abmat Sit-Ups 30 Front Rack Lunges or db lunges * Partners Switch Every 10 Reps *
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PrimusFit – Sat, Sep 3
Primus Fitness – PrimusFit The Suffering (No Measure) Team sled push 600m 1/0 plate + 1 teammate then 100m tire flip (stop at 200 turnaround) 90 tire step ups run back to bar equipment carry bar 95/65 and hammer back to tire 2 people working 90 swings 60 C & J(split) equipment carry to 400
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bibbity bobbity pood
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Deadlift 2 x 5 @ 80% Jerk 3 x 3 @ 70% Metcon 5 RFT 8 AKBS 8 sit-up 8 goblet squat Blue pill Fran Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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9222SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up Weightlifting Squat 4 x 6 @ 80% Deadlift 2 x 6 @ 80% WOD 5 RFT 8 AKBS (44/35) 8 sit-up 8 goblet squat Blue pill Fran 21-15-9 Thrusters (75/45) Pull Ups ( or Ring Rows)
House of the Hawt Fire Breathing Dragon
Primus Fitness – PrimusFit View Public Whiteboard Metcon Warm Up — Work through some of the movements Conditioning — AMRAP 15 5 Med Ball Clean 10 T2B 15 walking lunge 200m run REST 5 AMRAP 15 Increase reps by 2 each round Air Squat step up Devil Press RTG — Weight Vest Cash out is
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NasFit
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Press 3 x 5 @ 80% Snatch 3 x 3 @ 70% Barbell Warm Up Metcon NAS AMPRAP 16 10 dubs 1 bear complex 20 dubs 2 Bear Complex 30 dubs 3 bear complex etc etc
83122SL
Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Press 4 x 6 @ 80% Deadlift 2 x 6 @ 80% WOD Sweetness AMRAP 20 P1 – Max Jump Rope P2 – 15 Ball Slam + 15 Leg Lift + 15 Push Up Switch P1 – Max Row P2 – 15 Push Jerk + 15