Primus Fitness – PrimusFit METCON (Red Pill) (4 Rounds for time) 4 Rounds 400m Run / 30(M)/22(W) Cal Bike / 75 Double Unders (Pick your

Primus Fitness – PrimusFit Metcon (4 Rounds for time) 4 Rounds 400m Run / 30(M)/22(W) Cal Bike / 75 Double Unders (Pick your cardio!) 30

Primus Fitness – PrimusFit Metcon (12 Rounds for time) EMOM 12 Minutes (Every Minute on the Minute for 12 Minutes) 6 Box Jump (24/20) 10

Primus Fitness – PrimusFit “Poseidon’s Trident” (Team Version) (3 Rounds for time) Teams of 2: Part 1: 40 Push Up Each – At the Same

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP (As Many Rounds and Reps As Possible in 16 Minutes) 8 Toes

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP (As Many Rounds and Reps As Possible in 16 Minutes) 8 Toes

Primus Fitness – PrimusFit WOD Teams of 3 Buy-in: 20 team sit-ups 20 high-five team burpees 400m sled push (2/1) 90 pull-ups – (u-go-I-go, split

Primus Fitness – PrimusFit Metcon (No Measure) Choose a barbell or 2 KB for the entire workout Buy in and cash out with 400m equipment

Primus Fitness – PrimusFit stutter step (No Measure) 6 rounds 6 Wall Balls ( air squat scale) 100m run Then 6 Rounds 6 Man Maker

Primus Fitness – PrimusFit 21-15-9 (No Measure) 21-15-9 Hang power cleans Front rack lunges S2OH Then Accumulate 30 T2B or v-ups and 3 min of

Primus Fitness – PrimusFit Go go gadget (Time) You need Two plates on a sled, a slam ball, a barbell and a cardio machine From

Primus Fitness – PrimusFit 21 guns (No Measure) 21 Guns (AMRAP – Rounds and Reps) AMRAP in 21 minutes 400 meter Run/Row/Ski (or Bike 21

Primus Fitness – PrimusFit Saturdays are for complexes (Time) build to burpee/HPC ladder as a team 95/65 P1: 1 burpee + 1 clean P2: 2

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Deadlift Push it (push it) (Time) Buy in and cash out with 20 sit ups 4

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Deadlift

Primus Fitness – PrimusFit WOD Buy In: – 1000m Run 4 Rounds (Rx+ 5 Rounds) – 10/8 Cal Row – 8 Devil’s Press (35/20) –

Primus Fitness – PrimusFit TactiCal (No Measure) 5 Rds 10 cal row 8 Devil Press 6 box jumps

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Strict Press AMRAP (AMRAP – Rounds and Reps) 18min AMRAP 2 Heavy Unbroken Power Cleans 15

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Strict Press AMRAP (AMRAP – Rounds and Reps) 18min AMRAP 5 Power Clean 15 Ball Slams.

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Strict Press AMRAP (AMRAP – Rounds and Reps) 18min AMRAP 5 Hang Power Cleans 95/65 10

Primus Fitness – PrimusFit Chipper (No Measure) 80 Hammer Strikes 70 goblet squats 60 KBS 50 tire step ups 40 push ups 30 tire flips

Primus Fitness – PrimusFit Chipper (No Measure) 80 Hammer Strikes 70 goblet squats 60 KBS 50 tire step ups 40 push ups 30 tire flips

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Front Squat Frantic (Time) Up and Down the ladder reps 1-2-3-4-5–6-7-6-5-4-3-2-1 Thrusters 95/65 T2B RX +

Primus Fitness – PrimusFit WOD For Time Teams of 3 Split Reps You Go I Go Buy In: – 1000m Team Run – 1000m Sled

Primus Fitness – PrimusFit Weightlifting Deload: Deadlift 10-8-8-6-6 *50-70%* *Lift Every 2:00* WOD For Time: Rx 15-12-9-6-3 Rx+ 18-15-12-9-6-3 – Sit Ups – S2OH L1

Primus Fitness – PrimusFit Weightlifting Deload: Deadlift 10-8-8-6-6 *50-70%* *Lift Every 2:00* WOD For Time: Rx 15-12-9-6-3 Rx+ 18-15-12-9-6-3 – Sit Ups – Push Jerks

Primus Fitness – PrimusFit Weightlifting Deload: Deadlift 10-8-8-6-6 *50-65%* *Lift Every 2:00*

Primus Fitness – PrimusFit Red Pill WOD Modified “LUCE” HERO WOD 3RFT: *Vested if able* – 800m Run (Rx+ 1000m) – 20 Pull Ups –

Primus Fitness – PrimusFit Red Pill WOD Modified “LUCE” HERO WOD 3RFT: *Vested if able* – 800m Run (Rx+ 1000m) – 20 Pull Ups –

Primus Fitness – PrimusFit WOD

Primus Fitness – PrimusFit Weightlifting Deload: Strict Press 10-8-8-6-6 *50-65%* *Lift Every 2:00* WOD EMOM 16 15 AMKBS (53/35) (Rx+ 20) 20 Hollow Rocks 1:00

Primus Fitness – PrimusFit Weightlifting Deload: Strict Press 10-8-8-6-6 *50-65%* *Lift Every 2:00* WOD EMOM 15 15 AMKBS (53/35) (Rx+ 20) 20 Hollow Rocks 1:00

Primus Fitness – PrimusFit Weightlifting Deload: Strict Press 10-8-8-6-6 *50-65%* *Lift Every 2:00*

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 30 – 20 Cal Bike – 20 DB Push Jerks

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 30 – 20 Cal Bike – 20 DB Push Jerks

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go 2 Rounds For Time: – 20 Cal Bike – 20 DB

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go 2 Rounds For Time: – 20 Cal Bike – 20 DB

Primus Fitness – PrimusFit Weightlifting Deload: Front Squat 10-8-8-6-6 *50-65%* *Lift Every 2:00* WOD AMRAP 12 3-6-9-12-15-etc -100m Run -Power Cleans (95/65) -T2B *2:00 Rest,

Primus Fitness – PrimusFit Weightlifting Deload: Front Squat 10-8-8-6-6 *50-65%* *Lift Every 2:00* WOD AMRAP 12 3-6-9-12-15-etc -200m Run -Power Cleans (95/65) -T2B *2:00 Rest,

Primus Fitness – PrimusFit Weightlifting Deload: Front Squat 10-8-8-6-6 *50-65%* *Lift Every 2:00* WOD 5 Rounds For Time -24 Air Squats -16 Bar Facing Burpees

Primus Fitness – PrimusFit Weightlifting Deload: Front Squat 10-8-8-6-6 *50-65%* *Lift Every 2:00*

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I Go -800m Team Run -15 Power Snatch (115/75) -30 Wall Ball (20/14)

Primus Fitness – PrimusFit Weightlifting For load: Deadlift 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same weight

Primus Fitness – PrimusFit Weightlifting For load: Deadlift 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same weight

Primus Fitness – PrimusFit Weightlifting For load: Deadlift 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same weight

Primus Fitness – PrimusFit Red Pill WOD For Time: -800m Run -400m Sled Push (45/25) -8 Tire Flips -30 Pull Ups -40 Ball Slams (20/15)

Primus Fitness – PrimusFit Red Pill WOD For Time: -400m Run -400m Sled Push (45/25) -8 Tire Flips -30 Pull Ups -40 Ball Slams (20/15)

Primus Fitness – PrimusFit Weightlifting For load: Strict Press 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit Weightlifting For load: Strict Press 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit Weightlifting For load: Strict Press 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit Weightlifting For load: Strict Press 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You-Go-I-Go For Time: -500/400m Row -60 Box Jumps (20/16) -60 RKBS (70/53) -1000/800m Row -50

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You-Go-I-Go For Time: -500/400m Row -50 Box Jumps (20/16) -40 RKBS (70/53) -1000/800m Row -40

Primus Fitness – PrimusFit Weightlifting For load: Front Squat 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit Weightlifting For load: Front Squat 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit WOD Teams of 3 – (Split Reps, u-go-I-go) 90 wall balls (20/15) 100m Team tire Flip + equipment carry @200m –

Primus Fitness – PrimusFit Weightlifting For load: Deadlift 3-3-3-3-3+ *Increase weight after each set* * Max reps on the last set* *Use the same weight

Primus Fitness – PrimusFit Weightlifting For load: Front Squat 3-3-3-3-3+ *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit Weightlifting For load: Front Squat 3-3-3-3-3+ *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit Weightlifting For load: Front Squat 3-3-3-3-3+ *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit WOD “Seat Heater Day” 1K run 100m sled push (2/1) 100m KB farmer’s carry (53/35) 4 rounds of 15 cal bike

Primus Fitness – PrimusFit WOD “Pool Day” 1K run 100m sled push (2/1) 100m KB farmer’s carry (53/35) 4 rounds of 15 cal bike 5

Primus Fitness – PrimusFit Weightlifting For load: Strict Press 3-3-3-3-3+ *Increase weight after each set* *Max reps on the last set* *Use the same weight

Primus Fitness – PrimusFit Weightlifting For load: Strict Press 3-3-3-3-3+ *Increase weight after each set* *Max reps on the last set* *Use the same weight

Primus Fitness – PrimusFit Weightlifting For load: Strict Press 3-3-3-3-3+ *Increase weight after each set* *Max reps on the last set* *Use the same weight

Primus Fitness – PrimusFit Weightlifting For load: Strict Press 3-3-3-3-3+ *Increase weight after each set* *Max reps on the last set* *Use the same weight

Primus Fitness – PrimusFit WOD Partners WOD – (You-go-I-go, split reps format) 34 minute AMRAP: Buy-in: 800m barbell carry (95/65) then 90 military sit-ups 80

Primus Fitness – PrimusFit Weightlifting For load: Front Squat 3-3-3-3-3 *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit Weightlifting For load: Front Squat 3-3-3-3-3 *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit WOD 10 rounds 100m run 1 full clean 10 push-ups L1: 135/95 L2: 155/105 L3: 185/125

Primus Fitness – PrimusFit WOD Teams of 3 – (U-go-I-go) 1800 meter row (team splits row) 3 rounds per teammate (relay style) 7 DB snatches

Announcements 430 class is cancelled today. 530 and 630 classes only Primus Fitness – PrimusFit WOD Teams of 3 – (U-go-I-go) 1800 meter team row

Announcements WEDNESDAY THURSDAY FRIDAY CLASSES CANCELLED 430 class is cancelled today. 530 and 630 classes only Primus Fitness – PrimusFit Weightlifting For load: Deadlift 5-5-5-5-5+

Primus Fitness – PrimusFit Weightlifting For load: Deadlift 5-5-5-5-5+ *Increase weight after each set* * Max reps on the last set* *Use the same weight

Primus Fitness – PrimusFit Weightlifting For load: Shoulder press 5-5-5-5-5+ *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit Wod Partners WOD (u-go-I-go and split reps) 28’ AMRAP 20 high five burpees 400m run (500m row if bad weather) 50

Primus Fitness – PrimusFit Wod Partners WOD (u-go-I-go and split reps) 28’ AMRAP 20 high five burpees 400m run (500m row if bad weather) 50

Primus Fitness – PrimusFit Wod Partners WOD (u-go-I-go and split reps) 28’ AMRAP 20 high five burpees 400m run 50 pull-ups 50 power cleans (95/65)

Primus Fitness – PrimusFit Weightlifting For load: Front Squat 5-5-5-5-5+ *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit WOD 21-15-9 – 14 min cap Box jumps (24/20) Push press 200m run L1: 95/65 L2: 115/75 3’ rest Finisher –

Primus Fitness – PrimusFit WOD 21-15-9 – 14 min cap Box jumps (24/20) Push press (95/65) 200m run 3’ rest Finisher – 3:00 time cap

Primus Fitness – PrimusFit WOD 5 Rounds For Time: -5 T2B -10 Box Jumps (24/20) -20 Sit Ups *16:00 Time Cap*

Primus Fitness – PrimusFit WOD 4 Rounds For Total Reps: – 1:00 Shuttle Run – 1:00 Hang Squat Cleans (95/65) – 1:00 Hand Release Push

Primus Fitness – PrimusFit Metcon (3 Rounds for weight) Every 5 Minutes for 3 Rounds 400m Run 12 S2OH (95/65, 115/75, 135/95) 8 Pull Ups

Primus Fitness – PrimusFit Metcon (3 Rounds for weight) Every 5 Minutes for 3 Rounds 400m Run 12 Push Jerks (95/65, 115/75, 135/95) 8 Pull

Primus Fitness – PrimusFit Metcon (3 Rounds for weight) Every 5 Minutes for 3 Rounds 400m Run 12 Deadlifts (135/95) (155/105) (185/125) 8 Pull Ups

Primus Fitness – PrimusFit Metcon (2 Rounds for time) Teams of 2 PART 1 TOGETHER 1 Mile Farmer Carry (40+/25+) *ONE Set of Dumbbells –

Primus Fitness – PrimusFit Metcon (2 Rounds for time) Teams of 2 PART 1 TOGETHER 1 Mile Farmer Carry (40+/25+) *ONE Set of Dumbbells –

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) As Far As Possible in 10 Minutes 3 Power Snatches (75/55) Rx+(95/65) 3 Bar Facing

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) Four 3 minute AMRAPs with 1 minute rest between First AMRAP 12 Tire Jumps 4

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) Four 3 minute AMRAPs with 1 minute rest between First AMRAP 12 Tire Jumps 6

Primus Fitness – PrimusFit Metcon (5 Rounds for time) 60/44 Cal bike / 800m Run / 1000m Row Then… 5 Rounds 12 Hang Power Cleans

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) AMRAP for 12 Minutes of: 50ft Single Arm KB Overhead Walking Lunge (20kg/16kg) 20 Toes

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) Teams of 2 4 Sets Each Set is On a 7 Minute Clock: TOGETHER 400

Primus Fitness – PrimusFit Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.Log your results into Wodify to

Primus Fitness – PrimusFit Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.Log your results into Wodify to

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I go For Time: 1500m row 1000m Team Run 60 Hang Power Snatch

Primus Fitness – PrimusFit WOD For Time Rx: 18-15-12-9-6-3 Rx+: 21-18-15-12-9-6-3 -Hollow Rocks/ Supermans (Alternate Every Round) -RKBS (Rx 53/35) -Sprawls -100m Run * Decrease

Primus Fitness – PrimusFit WOD 3 Rounds for Total Cals 1x 2:00 Round: -S2OH -Max Cal Row With Remaining Time *2:00 Rest* 1x 2:00 Round: