Primus Fitness – PrimusFit View Public Whiteboard Conditioning 10′ Dynamic Warmup (40″ on / 20″ off) High knees Jumping jacks Mountain climbers Flutter kicks Static

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Squats 3 x 8 @ 70% Clean 3 x 3 @ 60% Conditioning 8 min

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 4 x 8 @ 65% Deadlift 2 x 6 @ 65% WOD

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 400m sled (2/1) 60 P Cleans (135/95) 60 Pull-Ups 90 Pull over crunch (40+/30+)

Primus Fitness – Spartan Lite Weightlifting (No Measure) Squat 3 x 6 @ 65% Deadlift 2 x 6 @ 65% WOD (No Measure) AMRAP 10

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Deadlift 3 x 6 @ 65% Jerk 3 x 3 @ 55% WOD AMRAP 10

Primus Fitness – PrimusFit View Public Whiteboard WOD 100/80 Cal row 60 Single DB Box Step-ups 40 Single DB C&J 200 m Double DB Farm

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 3 x 6 @ 65% Deadlift 2 x 6 @ 65% WOD

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Press 3 x 6 @ 65% Snatch 3 x 3 @ 55% WOD For Time

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 For time 1,000 m team run Rest. Class will start the WOD together Then…

Primus Fitness – Spartan Lite Weightlifting (No Measure) Squat 3 x 6 @ 65% Press 3 x 6 @ 65% MetCon (Time) 4 Rounds for

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (Weight) Squats 3 x 6 @ 60% Cleans 3 x 3 @ 55% WOD AMRAP 3 40

Primus Fitness – PrimusFit Saturdays are for the Boys & Girls (Time) Teams of 3 1 Round for Time 3000m Row 9 Modified Bear Complex

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 3 x 5 @ 50% Jerk 3 x 5 @ 50% WOD

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 3 x 5 @ 50% Jerk 3 x 5 @ 50% WOD 21-15-9 Power Snatch (95/65)

Primus Fitness – PrimusFit View Public Whiteboard Warm-up See Board Weightlifting 800m Run 50 Tire Step Overs 20 Push Ups 5 Pull Ups 15 Sit

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 5 @ 50% (deload) Snatch 3 x 3 @ 50% (Full) WOD 4 Rounds

Primus Fitness – PrimusFit View Public Whiteboard Warm-up WOD Pursuit of Happyness 80 Reps As a team of Each Partner 1 will Row 300m While

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat Deload 3 x 5 @ 50% Power Clean 3 x 3 Light/Medium

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats Deload 3 x 5 @ 50% of 1RM Cleans – 3 x 3 @ 60% of

Primus Fitness – PrimusFit View Public Whiteboard

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 1 RM Or 5 x 5 WOD Five rounds for time of:

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 1 RM Attempt Conditioning Five rounds for time of: 2 Rope climbs 8 Toes to bar

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Choose your level Fight the Devil 1. No weight, empty sled 2 sandbag, 45/25 sled 3 95/65,

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 1 RM Attempt or 5 x 5 add 5lbs WOD 20 Minute

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 1 RM Attempt Conditioning Conditioning — EMOM 18 Odd Minutes — Ball Slams Even Minutes —

Primus Fitness – PrimusFit 100 Kettlebell Swings each for Time Every time you put the bell down, 6 Burpees each 26 minute cap Red Pill

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 1 RM Attempt Burner Barbell Warm up Conditioning Death by CJ with a twist Ascending ladder

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 1 RM Test or 5 x 5 Squat and Deadlift WOD Go

Primus Fitness – PrimusFit View Public Whiteboard

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 400M Sled Push 2/1 90 Sit Ups 75 Thrusters 95/65 60 T2B 10 synchro

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5 x 5 Deadlift 5 x 5 Add 5 lbs from last

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 1 @ 95% Deadlift 2 x 1 @ 95% WOD For Time: 15-12-9-6-3: Power

Primus Fitness – PrimusFit View Public Whiteboard Warm-up 2x 50m sled drags 1/0 WOD 100 step ups 400m sled push 2/1 30 plank lifts (opp

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Press 5 x 5 Add 5lbs from last week.

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 1 @ 95% Press 3 x 1 @ 95% WOD Chipper 100m bear crawl

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 2 AMRAP 8:
 P1: Max SL V-ups 
P2: 100 Meter Sled Push (2/1) 2 Minutes

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat and Deadlift 5 x 5 Add 5lbs from last week. WOD 21-15-9

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 1 @ 95% Deadlift 2 x 1 @ 95% WOD 4 Rounds:
 15/12 Cal

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 3 Buy-in: Everyone working at once 25 Sit-ups each 25 burpees each 1000m sled push

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Press and Deadlift 5 x 5 Add 5lbs from last. WOD 4 x 5 minute rounds

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 2 @ 90% Deadlift 2 x 2 @ 90% Conditioning 4 x 5 minute

Primus Fitness – PrimusFit View Public Whiteboard Conditioning OGFIT – BOULDER BEAST TRAINING RX 1k run 1k loop empty sled push 100 tire step-overs 50

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Deadlift 5 x 5 Ad 5lbs from last week.

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 2 @ 90% Deadlift 2 x 2 @ 90% Conditioning For Time – 20

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 2 38 minute chipper AMRAP: 1000 run buy-in (both partners) then 90 partner ball-toss sit-ups

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 2 @ 90% Press 3 x 2 @ 90% Conditioning MONDAY 10 min EMOM

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Press 5 x 5 Add 5lbs from last week.

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 3 -1000m run -60 t2b -75 P Cleans @115/75, 135/95 -Murphy loop Team tire flip

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Deadlift 5 x 5 Add 5lbs from last week.

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 3 @ 85% Deadlift 2 x 3 @ 85% WOD AMRAP 18 500 m

Primus Fitness – PrimusFit View Public Whiteboard WOD 50-40-30-20-10 M. Sit-ups Front rack step back lunges 45/35 (barbell) Directly into… 5 Rounds 100 m Sprint

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Press 5 x 5 Add 5lbs from last week.

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 3 @ 85% Press 3 x 3 @ 85% WOD 21-15-9 Deadlift 200 m

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 40 Thrusters 95/65 60 Ball slams 20/15 10 Tire flips 40 Cleans 115/75 60

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 Buy-in: Assign each teammate to one of the following. Everyone goes at the same

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting 5 x 5 Press Deadlift WOD AMRAP 16 200m Run 5 Power Snatch

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 3 @ 80% Deadlift 2 x 3 @ 80% WOD AMRAP 16 200m Run

Primus Fitness – PrimusFit View Public Whiteboard Conditioning OGFIT – Boulder Beast Training 50 sit-ups 1K run 100 tire step-overs 1k run 80 tire step-overs

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Press 5 x 5 add 5lbs from last week.

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 3 @ 80% Press 3 x 3 @ 80% WOD 3 Rounds for Time

Primus Fitness – PrimusFit View Public Whiteboard Warm-up See Board WOD Teams of 2 35 Minute Cap Your goal is to make it to the

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Deadlift 5 x 5 Add 5lbs from last week.

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 3 @ 80% Deadlift 2 x 3 @ 80% WOD The Wall 5 Rounds

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 3 – U-go-I-go, relay style 2400 meter team row (split row) 4 rounds per teammate

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board (New Warm UP) Weightlifting Deadlift 5 x 5 Add 5lbs from last week. WOD

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 5 @ 75% Deadlift 2 x 5 @ 75% Metcon Every 5 min for

Primus Fitness – PrimusFit View Public Whiteboard Metcon 8 min AMRAP 1600/1300 meter row Max effort devils press (30+/20+) 2 min rest 8 min AMRAP

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Presss 5 x 5 Add 5lbs from last week. WOD Teams of 2

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 5 @ 75% Deadlift 2 x 5 @ 75% Metcon 6 Rounds for time

Primus Fitness – PrimusFit View Public Whiteboard Metcon Teams of Two 66 Front Squats (135/95) 66 KB sumo deadlift high pulls (53/35) 16 partner over

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5×5 Add 5lbs from last week. WOD Summer Sunsets For Time 800m

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 3 x 5 @ 75% Press 3 x 5 @ 75% Metcon 21-15-9 Snatches T2B Hand

Primus Fitness – PrimusFit View Public Whiteboard

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 3-split reps To 800-Equipment Carry (KB 53/35) 150 Kettlebell Swings & 150 lunges Carry back

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5lbs from last week. WOD For Time: 700

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 4 x 5 @ 70% Deadlift 2 x 5 @ 70% WOD For Time: 700 Meter

Primus Fitness – PrimusFit View Public Whiteboard Conditioning OGFIT – Boulder Beast WOD 1 mile run 400m sled push (45/25) 80 tire step-overs 50 push-ups

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5×5 Add 5lbs from last week. WOD Teams of 2 AMRAP 20

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 4 x 5 @ 70% Deadlift 2 x 5 @ 70% WOD 
400m run
 21 Lateral

Primus Fitness – PrimusFit View Public Whiteboard Warm-up EMOM 8 -100m easy row -8 sit ups & 8 G2OH (25/15) -8 KB SDLHP & 8

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squats 5 x 5 Add 5lbs from Last week (should be +20 lbs

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 4 x 5 @ 70% Press 4 x 5 @ 70% WOD 2 Rounds 40 DU

Primus Fitness – PrimusFit View Public Whiteboard Metcon Teams of 3 1800m row (split) 2 x 100m sled sprints each (2 /1) 5 relay rounds

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5lbs from last week. WOD Dynamic warmup –

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 4 x 6 @ 65% Deadlift 2 x 5 @ 65% (No touch and go) Conditioning

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Strength/Skill: 15’ establish a 1RM thruster OGFIT – Boulder Beast WOD 1000m run 400m sled push (45/25)

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5 x 5 Add 5lbs from last week. WOD All About It

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 4 x 6 @ 65% Superset Deadlift 2 x 5 @ 65% (No touch and go)

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Dynamic warmup – 12’ EMOM * 100m run * 10 KB shoulder shrugs + 10 sit-ups *

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Back Squat 4 x 6 @ 65% of 1RM Superset Press 4 x 8 @ 65% Conditioning

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squats 5 x 5 Add 5lbs from Last Week WOD 27-21-15-9 Calorie Row

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3-split reps 1800m row (1rest, bar hold) 60 T2B 120 ball slams 60 Thrusters 95/65

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5 lbs from last weeks lift. WOD 75

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 5 x 3 @ 50% WOD 75 OHS 95/65 Every 3:00 (Starting at 0:00) 400m run

Primus Fitness – PrimusFit View Public Whiteboard WOD For time Buy in- 150 DU Then, 5 Rounds of: 20 Burpees 40 KBS 20 Cal Row

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5 x 5 Add 5Lbs from last weeks lift. WOD Teams of

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 5 x 3 @ 50% of 1RM WOD For time 40 Power Clean 40 Push Press

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 100 DL 135/95 90 DB Snatch 50/35 80 M. Sit-ups 70 Hang power cleans