
WELCOME TO THE
Primus Fitness
WORKOUT OF THE DAY
Tues 8/16/2022
Primus Fitness – PrimusFit View Public Whiteboard Conditioning 10′ Dynamic Warmup (40″ on / 20″ off) High knees Jumping jacks Mountain climbers Flutter kicks Static
Mon 8/15/2022
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Squats 3 x 8 @ 70% Clean 3 x 3 @ 60% Conditioning 8 min
81522SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 4 x 8 @ 65% Deadlift 2 x 6 @ 65% WOD
Saturday
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+)
Spartan Lite – Fri, Aug 12
Primus Fitness – Spartan Lite Weightlifting (No Measure) Squat 3 x 6 @ 65% Deadlift 2 x 6 @ 65% WOD (No Measure) AMRAP 10
Friday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Deadlift 3 x 6 @ 65% Jerk 3 x 3 @ 55% WOD AMRAP 10
Thursday
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
81022SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 3 x 6 @ 65% Deadlift 2 x 6 @ 65% WOD
Wednseday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Press 3 x 6 @ 65% Snatch 3 x 3 @ 55% WOD For Time
Tuesday
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…
Spartan Lite – Mon, Aug 8
Primus Fitness – Spartan Lite Weightlifting (No Measure) Squat 3 x 6 @ 65% Press 3 x 6 @ 65% MetCon (Time) 4 Rounds for
Monday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (Weight) Squats 3 x 6 @ 60% Cleans 3 x 3 @ 55% WOD AMRAP 3 40
PrimusFit – Sat, Aug 6
Primus Fitness – PrimusFit Saturdays are for the Boys & Girls (Time) Teams of 3 1 Round for Time 3000m Row 9 Modified Bear Complex
8522SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 3 x 5 @ 50% Jerk 3 x 5 @ 50% WOD
Next Friday
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)
Sugarloaf Mountain
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
Could be Worse
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 5 @ 50% (deload) Snatch 3 x 3 @ 50% (Full) WOD 4 Rounds
Pursuit of Happyness
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
8122SL
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
Its the 1st of the Month
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats Deload 3 x 5 @ 50% of 1RM Cleans – 3 x 3 @ 60% of
72922SL
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:
Should’ve been yesterdays workout
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 1 RM Attempt Conditioning Five rounds for time of: 2 Rope climbs 8 Toes to bar
Boulder Babies
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,
72722
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
Everything is awesome
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 1 RM Attempt Conditioning Conditioning — EMOM 18 Odd Minutes — Ball Slams Even Minutes —
No, you go
Primus Fitness – PrimusFit 100 Kettlebell Swings each for Time Every time you put the bell down, 6 Burpees each 26 minute cap Red Pill
With a twist
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 1 RM Attempt Burner Barbell Warm up Conditioning Death by CJ with a twist Ascending ladder
72522SL
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
Sat
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
722SL
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
Fri
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
Thur
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
720 SL
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.
Wed
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 1 @ 95% Press 3 x 1 @ 95% WOD Chipper 100m bear crawl
Tues
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
718SL
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
Mon
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 1 @ 95% Deadlift 2 x 1 @ 95% WOD 4 Rounds: 15/12 Cal
Sat 7/16/2022
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
715SL
Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Press and Deadlift 5 x 5 Add 5lbs from last. WOD 4 x 5 minute rounds
Fri 7/15/2022
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 2 @ 90% Deadlift 2 x 2 @ 90% Conditioning 4 x 5 minute
Thurs 7/14/2022
Primus Fitness – PrimusFit View Public Whiteboard Conditioning OGFIT – BOULDER BEAST TRAINING RX 1k run 1k loop empty sled push 100 tire step-overs 50
71322SL
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.
Wed 7/13/2022
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 2 @ 90% Deadlift 2 x 2 @ 90% Conditioning For Time – 20
Tues 7/12/2022
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
Mon 7/11/2022
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 2 @ 90% Press 3 x 2 @ 90% Conditioning MONDAY 10 min EMOM
71122SL
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.
Saturday
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
7822SL
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.
Friday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 3 @ 85% Deadlift 2 x 3 @ 85% WOD AMRAP 18 500 m
Thursday
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
Wednesday SL
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.
Wednesday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 3 @ 85% Press 3 x 3 @ 85% WOD 21-15-9 Deadlift 200 m
Tuesday
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
Operation Independence
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
Walk This Way SL
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
Walk This Way
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 3 @ 80% Deadlift 2 x 3 @ 80% WOD AMRAP 16 200m Run
Thurs 6/30/2022
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
62922SL
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.
Fins
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 3 @ 80% Press 3 x 3 @ 80% WOD 3 Rounds for Time
The Watchtower
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
SL The Wall
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.
The Wall
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 3 @ 80% Deadlift 2 x 3 @ 80% WOD The Wall 5 Rounds
Saturday
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
62422SL
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
Friday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 5 @ 75% Deadlift 2 x 5 @ 75% Metcon Every 5 min for
Thursday
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
62222 SL
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
Wednesday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 5 @ 75% Deadlift 2 x 5 @ 75% Metcon 6 Rounds for time
Tuesday
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
62022 SL
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
Monday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 3 x 5 @ 75% Press 3 x 5 @ 75% Metcon 21-15-9 Snatches T2B Hand
Dirty Saturday
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
61722 SL
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
Friday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 4 x 5 @ 70% Deadlift 2 x 5 @ 70% WOD For Time: 700 Meter
Thursday OGFIT
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
61522SL
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
Wednesday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 4 x 5 @ 70% Deadlift 2 x 5 @ 70% WOD 400m run 21 Lateral
Tuesday
Primus Fitness – PrimusFit View Public Whiteboard Warm-up EMOM 8 -100m easy row -8 sit ups & 8 G2OH (25/15) -8 KB SDLHP & 8
61322SL
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
Monday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 4 x 5 @ 70% Press 4 x 5 @ 70% WOD 2 Rounds 40 DU
Saturday
Primus Fitness – PrimusFit View Public Whiteboard Metcon Teams of 3 1800m row (split) 2 x 100m sled sprints each (2 /1) 5 relay rounds
61022 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5lbs from last week. WOD Dynamic warmup –
61022
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 4 x 6 @ 65% Deadlift 2 x 5 @ 65% (No touch and go) Conditioning
Thurs 6/9/2022
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)
6822SL
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
Wed 6/8/2022
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 4 x 6 @ 65% Superset Deadlift 2 x 5 @ 65% (No touch and go)
Tues 6/7/2022
Primus Fitness – PrimusFit View Public Whiteboard Conditioning Dynamic warmup – 12’ EMOM * 100m run * 10 KB shoulder shrugs + 10 sit-ups *
Mon 6/6/2022
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Back Squat 4 x 6 @ 65% of 1RM Superset Press 4 x 8 @ 65% Conditioning
6622 SL
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
Rain Don’t Stop Us!
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
6322SL
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
Friday
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
Thursday
Primus Fitness – PrimusFit View Public Whiteboard WOD For time Buy in- 150 DU Then, 5 Rounds of: 20 Burpees 40 KBS 20 Cal Row
6122 SL
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
Wednesday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 5 x 3 @ 50% of 1RM WOD For time 40 Power Clean 40 Push Press
Tuesday
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