WELCOME TO THE
Primus CrossFit
WORKOUT OF THE DAY
PrimusFit – Sat, Dec 14
Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-I-go) 2 ROUNDS 60 snatches (95/65) 90 ball slams (20/15) 90 situps 90 toes-to-bar 90
PrimusFit – Fri, Dec 13
Primus Fitness – PrimusFit WOD 3 rounds 100m KB farmers carry 2 burpee pull-ups or bar muscle-ups 3 deadlifts 4 Handstand push-ups 3 rounds 100m
PrimusFit – Thu, Dec 12
Primus Fitness – PrimusFit WOD 30 AMRAP 10 Tire Flips 10 PVC shoot throughs 20 DB snatches 20 ball slams (20/15) 200m sled push (2/1)
PrimusFit – Wed, Dec 11
Primus Fitness – PrimusFit WOD 10-20-30-20-10: Calorie Row After each row: 10 Shoulder to overheads 10 box jumps L1: 95/65 L2: 115/75
PrimusFit – Tue, Dec 10
Primus Fitness – PrimusFit WOD Team of 2 (split reps, you-go-I-go) Buy-in: 1,000m team run 60 wall balls (20/15) 60 Hang power cleans (95/65) 60
PrimusFit – Tue, Dec 10
Primus Fitness – PrimusFit WOD Team of 2 (split reps, you-go-I-go) Buy-in: 1,000m team run 60 wall balls (20/15) 60 Hang power cleans (95/65) 60
PrimusFit – Mon, Dec 9
Primus Fitness – PrimusFit WOD 8’ EMOM (2 sets of the following) 10 heavy wall balls (25/20) 10 step-ups + 20 mountain climbers 2-3 full
PrimusFit – Sat, Dec 7
Primus Fitness – PrimusFit WOD Teams of 3 (split reps, you-go-I-go) 1500m team row 60 Box Jump overs 400m KB farmers Carry (53/35) 30 C
PrimusFit – Fri, Dec 6
Primus Fitness – PrimusFit WOD 4 Rounds 100m run 5 Navy Seal Burpees 10 Toes-to-bar 4 Rounds 100m run 5 Handstand push-ups 5 front squats
PrimusFit – Thu, Dec 5
Primus Fitness – PrimusFit WOD “The Big Chill” – 40 min cap 400m row 100 mountain climbers 90 jumping jacks 80 air squats 70 double
PrimusFit – Thu, Dec 5
Primus Fitness – PrimusFit WOD “The Big Chill” – 40 min cap 400m row 100 mountain climbers 90 jumping jacks 80 air squats 70 double
PrimusFit – Wed, Dec 4
Primus Fitness – PrimusFit WOD 30 cal bike 400m run Directly Into 21-15-9: Shoulder to overhead Ball slams (20/15) L1: 95/65 L2: 115/75
PrimusFit – Tue, Dec 3
Primus Fitness – PrimusFit WOD Partners WOD (split reps, u-go-I-go) 1200m Row 100 push-ups 100 sit-ups 60 secs planking (both partners) 600m Row 50 Thrusters
PrimusFit – Tue, Dec 3
Primus Fitness – PrimusFit WOD Partners WOD (split reps, u-go-I-go) 1200m Row 100 push-ups 100 sit-ups 60 secs planking (both partners) 600m Row 50 Thrusters
PrimusFit – Mon, Dec 2
Primus Fitness – PrimusFit WOD 3 RFT – 18 minute cap 400m run 20 DB snatches (50/35) 20 box jumps (24/20) 4 minute break Finisher
PrimusFit – Sat, Nov 30
Primus Fitness – PrimusFit WOD Teams of 3 Buy-In: 10 min for each teammate to establish 1RM thruster Each teammate does 3 x 100m sled
PrimusFit – Fri, Nov 29
Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP (As Many Rounds and Reps As Possible in 12 Minutes) 7 Kipping
PrimusFit – Wed, Nov 27
Primus Fitness – PrimusFit WOD 5 x AMRAP 3:00 – 30 Hollow Rocks – Power Cleans – Max Cal Row w/Remaining Time *2:00 Rest Between
PrimusFit – Wed, Nov 27
Primus Fitness – PrimusFit Metcon (5 Rounds for weight) Every Minute on the Minute for 20 Minutes Min 1: 10-15 Burpees Min 2: 12 DB/Barbell
PrimusFit – Tue, Nov 26
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 25 – 20 Front Squats (Rx 115/75, Rx+ 135/95) –
PrimusFit – Tue, Nov 26
Primus Fitness – PrimusFit Metcon (6 Rounds for time) 6 Rounds 10 Barbell Power Clean & Jerk 200 Meter Run Suggestions Men: 95-115# Women: 65-75#
PrimusFit – Mon, Nov 25
Primus Fitness – PrimusFit WOD For Time: – 15 Dips – 1000m Row – 15 Dips – 750m Row – 15 Dips – 500m Row
PrimusFit – Fri, Nov 22
Primus Fitness – PrimusFit Metcon (15 Rounds for time) 15 Min EMOM (Every Minute on the Minute for 15 Minutes) Minute 1: 5-8 Heavy-ish Snatches
PrimusFit – Fri, Nov 22
Primus Fitness – PrimusFit Metcon (15 Rounds for time) 15 Min EMOM (Every Minute on the Minute for 15 Minutes) Minute 1: 5-8 Heavy-ish Barbell
PrimusFit – Thu, Nov 21
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
PrimusFit – Thu, Nov 21
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
PrimusFit – Thu, Nov 21
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
PrimusFit – Wed, Nov 20
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
PrimusFit – Tue, Nov 19
Primus Fitness – PrimusFit “Poseidon’s Trident” (Team Version) (3 Rounds for time) Teams of 2: Part 1: 40 Push Up Each – At the Same
PrimusFit – Mon, Nov 18
Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP (As Many Rounds and Reps As Possible in 16 Minutes) 8 Toes
PrimusFit – Mon, Nov 18
Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP (As Many Rounds and Reps As Possible in 16 Minutes) 8 Toes
PrimusFit – Sat, Nov 16
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
PrimusFit – Fri, Nov 15
Primus Fitness – PrimusFit Metcon (No Measure) Choose a barbell or 2 KB for the entire workout Buy in and cash out with 400m equipment
PrimusFit – Thu, Nov 14
Primus Fitness – PrimusFit stutter step (No Measure) 6 rounds 6 Wall Balls ( air squat scale) 100m run Then 6 Rounds 6 Man Maker
PrimusFit – Wed, Nov 13
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
PrimusFit – Tue, Nov 12
Primus Fitness – PrimusFit Go go gadget (Time) You need Two plates on a sled, a slam ball, a barbell and a cardio machine From
PrimusFit – Mon, Nov 11
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
PrimusFit – Sat, Nov 9
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
PrimusFit – Fri, Nov 8
Primus Fitness – PrimusFit Weightlifting 1 RM Test – Deadlift Push it (push it) (Time) Buy in and cash out with 20 sit ups 4
PrimusFit – Thu, Nov 7
Primus Fitness – PrimusFit WOD Buy In: – 1000m Run 4 Rounds (Rx+ 5 Rounds) – 10/8 Cal Row – 8 Devil’s Press (35/20) –
PrimusFit – Thu, Nov 7
Primus Fitness – PrimusFit TactiCal (No Measure) 5 Rds 10 cal row 8 Devil Press 6 box jumps
PrimusFit – Wed, Nov 6
Primus Fitness – PrimusFit Weightlifting 1 RM Test – Strict Press AMRAP (AMRAP – Rounds and Reps) 18min AMRAP 2 Heavy Unbroken Power Cleans 15
PrimusFit – Wed, Nov 6
Primus Fitness – PrimusFit Weightlifting 1 RM Test – Strict Press AMRAP (AMRAP – Rounds and Reps) 18min AMRAP 5 Power Clean 15 Ball Slams.
PrimusFit – Wed, Nov 6
Primus Fitness – PrimusFit Weightlifting 1 RM Test – Strict Press AMRAP (AMRAP – Rounds and Reps) 18min AMRAP 5 Hang Power Cleans 95/65 10
PrimusFit – Tue, Nov 5
Primus Fitness – PrimusFit Chipper (No Measure) 80 Hammer Strikes 70 goblet squats 60 KBS 50 tire step ups 40 push ups 30 tire flips
PrimusFit – Tue, Nov 5
Primus Fitness – PrimusFit Chipper (No Measure) 80 Hammer Strikes 70 goblet squats 60 KBS 50 tire step ups 40 push ups 30 tire flips
PrimusFit – Mon, Nov 4
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 +
PrimusFit – Sat, Nov 2
Primus Fitness – PrimusFit WOD For Time Teams of 3 Split Reps You Go I Go Buy In: – 1000m Team Run – 1000m Sled
PrimusFit – Fri, Nov 1
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
PrimusFit – Fri, Nov 1
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
PrimusFit – Fri, Nov 1
Primus Fitness – PrimusFit Weightlifting Deload: Deadlift 10-8-8-6-6 *50-65%* *Lift Every 2:00*
PrimusFit – Thu, Oct 31
Primus Fitness – PrimusFit Red Pill WOD Modified “LUCE” HERO WOD 3RFT: *Vested if able* – 800m Run (Rx+ 1000m) – 20 Pull Ups –
PrimusFit – Thu, Oct 31
Primus Fitness – PrimusFit Red Pill WOD Modified “LUCE” HERO WOD 3RFT: *Vested if able* – 800m Run (Rx+ 1000m) – 20 Pull Ups –
PrimusFit – Wed, Oct 30
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
PrimusFit – Wed, Oct 30
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
PrimusFit – Wed, Oct 30
Primus Fitness – PrimusFit Weightlifting Deload: Strict Press 10-8-8-6-6 *50-65%* *Lift Every 2:00*
PrimusFit – Tue, Oct 29
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 30 – 20 Cal Bike – 20 DB Push Jerks
PrimusFit – Tue, Oct 29
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 30 – 20 Cal Bike – 20 DB Push Jerks
PrimusFit – Tue, Oct 29
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go 2 Rounds For Time: – 20 Cal Bike – 20 DB
PrimusFit – Tue, Oct 29
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go 2 Rounds For Time: – 20 Cal Bike – 20 DB
PrimusFit – Mon, Oct 28
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,
PrimusFit – Mon, Oct 28
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,
PrimusFit – Mon, Oct 28
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
PrimusFit – Mon, Oct 28
Primus Fitness – PrimusFit Weightlifting Deload: Front Squat 10-8-8-6-6 *50-65%* *Lift Every 2:00*
PrimusFit – Sat, Oct 26
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)
PrimusFit – Fri, Oct 25
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
PrimusFit – Fri, Oct 25
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
PrimusFit – Fri, Oct 25
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
PrimusFit – Thu, Oct 24
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)
PrimusFit – Thu, Oct 24
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)
PrimusFit – Wed, Oct 23
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
PrimusFit – Wed, Oct 23
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
PrimusFit – Wed, Oct 23
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
PrimusFit – Wed, Oct 23
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
PrimusFit – Tue, Oct 22
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
PrimusFit – Tue, Oct 22
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
PrimusFit – Mon, Oct 21
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
PrimusFit – Mon, Oct 21
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
PrimusFit – Sat, Oct 19
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 –
PrimusFit – Fri, Oct 18
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
PrimusFit – Fri, Oct 18
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
PrimusFit – Fri, Oct 18
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
PrimusFit – Fri, Oct 18
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
PrimusFit – Thu, Oct 17
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
PrimusFit – Thu, Oct 17
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
PrimusFit – Wed, Oct 16
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
PrimusFit – Wed, Oct 16
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
PrimusFit – Wed, Oct 16
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
PrimusFit – Wed, Oct 16
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
PrimusFit – Tue, Oct 15
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
PrimusFit – Mon, Oct 14
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
PrimusFit – Mon, Oct 14
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
PrimusFit – Mon, Oct 14
Primus Fitness – PrimusFit WOD 10 rounds 100m run 1 full clean 10 push-ups L1: 135/95 L2: 155/105 L3: 185/125
PrimusFit – Sat, Oct 12
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
PrimusFit – Sat, Oct 12
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
PrimusFit – Fri, Oct 11
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+
PrimusFit – Fri, Oct 11
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