
WELCOME TO THE
Primus Fitness
WORKOUT OF THE DAY
52722 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5 lbs from last week. WOD MURPH People
Almost Murph
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 5 x 3 @ 60% EMOM 8 1- 4 – 1 Power Snatch 5-8 – 1
25 Minutes in Heaven
Primus Fitness – PrimusFit View Public Whiteboard Warm-up 200m Jog 1 Snatch Warm Up Complex (3 x SW DL, SW High Pull, SW Turn Over)
52522SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5 x 5 Add 5lbs from last week WOD AMRAP 20 Teams
Row Be Tide
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 5 x 3 60% EMOM 8 1-4 — 2 PC + J 50% 5-8 — 1
All Day I Dream About Bears
Primus Fitness – PrimusFit View Public Whiteboard Warm-up 200m Run Empty Barbell Bear Complex Mod (See Wod) 5 Power Clean (50% of WOd Weight) 5
52322 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/leg 1 Rope
Mini Murph+
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 5 x 3 @ 60% 1RM EMOM 8 1-4 – 1 P Clean + 1 Hang
Saturday
Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3-split reps Buy in: 1,000M Sled push 2/1 45 P Cleans 135/95 60 Deadlifts 225/155
52022SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump rope 10 Step Ups/Leg 1 Rope
Friday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 sets for quality: 10 weighted shrugs (DB or KD) 10 lunges 10 seated DB presses Bench
Thursday
Primus Fitness – PrimusFit View Public Whiteboard Metcon Partner workout 2 Rounds for Time 26 Hand Release Push Ups 200m Run per Person 26 American
51822 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump rope 10 Step Ups/Leg 1 Rope
Wednesday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 sets for quality: 10 barbell thrusters 10 American kettlebell swings (your choice on weight) 100m run
Tuesday
Primus Fitness – PrimusFit View Public Whiteboard Metcon 8 Rounds for Time YGIG all reps Cal Row (21/17) 15 Power Snatches (95/65) 9 Box Jump
51622 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump rope 10 Step Ups/Leg 1 Rope
Monday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Back squats with a 2 second pause at the bottom 3,3,2,2,1,1 Build to a medium/heavy single 8’
Saturday
Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 *20 synchro burpees 120 Calorie Row (other 2 alternate planks) 120 Single leg Alt
51322SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/Leg 1 Rope
Friday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting warm-up for quality 20 box step-ups 20 lunges Full Snatches 2,2,2,2 Light to medium weight 8’ EMOM
Thursday
Primus Fitness – PrimusFit View Public Whiteboard WOD AMRAP 30 PARTNER 1: 800run PARTNER 2: Max Rounds of “Strict Cindy” *pick up where your partner left
51122 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/Leg 1 Rope
Wednesday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Barbell only practice 2 sets for quality: 10 strict press 10 push press 10 push jerk Push
Tuesday
Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 2 split reps 800m Run (forwards) 90 Hammer Strikes 80 Box Jumps (24/20) 70 DB
5922 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/Leg 1 Rope
Monday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Front squats 3,3,2,2,1 Build to a heavy single 8’ EMOM 1-5: 1 clean & jerk 6-8: 1
Saturday 5/7/2022
Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 3 (split reps, u-go-I-go) 60 thrusters (95/65) 90 ball slams (20/15) 60 cleans (115/75) 90
5622sL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up
Fri 5/6/2022
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Warm-up overhead squats with PVC and barbell Overheard squats from the rack 3,3,3,3 Light to medium 8’
Thurs 5/5/2022
Primus Fitness – PrimusFit View Public Whiteboard Conditioning 8’ EMOM 7-10 push-ups on the minute 200m easy run after EMOM is complete Conditioning: 800m run
Star Wars Day
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up
Wed 5/4/2022
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Barbell only practice 2 sets for quality: 10 strict press 10 push press 10 push jerk Seated
Tues 5/3/2022
Primus Fitness – PrimusFit View Public Whiteboard Conditioning 9’ EMOM dynamic warmup * 100m run * 10 plate ground-to-overheads + 10 situps * 10 barbell
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Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up
Mon 5/2/2022
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Back squats 3,3,3,2,2 Medium/heavy with a 2 second pause at the bottom 8’ EMOM Squat cleans 1-5:
Saturday 4/31/2021
Primus Fitness – PrimusFit View Public Whiteboard 9am WOD Teams of 3 Buy-In: Bear crawl + roll slammer ball (20/15) Each teammate does it once
42922 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up
Friday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 x 5 behind-the-neck snatch grip strict press 3 x 5 overhead squats from rack Barbell-only to
Thursday
Primus Fitness – PrimusFit View Public Whiteboard WOD “Fatal 40” 400 m run 40 Ball slams 40 Hang power snatch 95/65 400 m run 40
42722SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up
Wednesday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Barbell only warm-up 10 push jerks 10 split jerks Push jerks: 4,3,2,2,1,1 Build to medium-heavy single 8’
Tuesday
Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 5RFT 60/45 cal row 20 T2B 18 Pull-ups 16 Squat cleans Split reps *Every
42522 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/leg 15 Push Ups 10 Pull Ups 15 AKBS 5
Monday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Front squats 2,2,2,2 Medium/heavy with a 2 second pause at the bottom 8’ EMOM Squat cleans 1-5:
Saturday 4/23
Primus Fitness – PrimusFit View Public Whiteboard Warm-up WOD For Time Teams of 3 Split Reps 1500m Team Row 100m Tireflip (go to 200m turnaround)
422 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m run 15 Air Squats 10 Lunges/leg 15 Push Ups 15 AKBS 5 Inch Worm 10
FRI 4/22/2022
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Snatch balance practice 4,3,3,3,2,2,1 Notes: Since this is a new movement, can start as light as a
Half Murph
Primus Fitness – PrimusFit View Public Whiteboard WOD Half Murph 800m Run 50 Pull Ups 100 Push Ups 150 Air Squats 800m Run
420SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up Board Warm Up Weightlifting Press 4 x 6 Superset Box Dips 4 x 10 WOD AMRAP
The Air Up There
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Push press for quality 5,4,4,3,3,2 Build to medium/heavy double 8’ EMOM 1 clean + 2 jerks each
Tax Man Cometh
Primus Fitness – PrimusFit View Public Whiteboard WOD Solo or Teams of 2 Work:Rest 5 minute : 1 Minute Quarter 1 400m Run (together) 10
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Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5
Rows and Toes
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Back squats 3,3,3,3 8’ EMOM Squat cleans 1-3: 3 reps 4-6: 2 reps 7-8: 1 reps Build
Saturday
Primus Fitness – PrimusFit View Public Whiteboard Metcon 8am WOD: Weightlifting: Deadlifts – Work up to heavy set of 10 Thrusters – Work up to
Tax Day 22
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5
Fri 4/15/2022
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Overhead squat warmup with PVC and empty barbell Overhead squats (from rack) 3,3,3,3 8’ EMOM 1 full
Thursday
Primus Fitness – PrimusFit View Public Whiteboard Metcon 1,000 m Run 20 Devils Press (30+/20+) 100 m Side shuffle 10 Wall Walks 100 m Side
41322SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/leg 15 Push Ups 10 Pull Ups 15 AKBS 5
Wed 4/13/2022
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 sets for quality with empty barbell 10 strict press 10 push press 10 push jerk 10
Tuesday
Primus Fitness – PrimusFit View Public Whiteboard Metcon Teams of Two ALL reps Filthy Fifty 50 box jumps (24/20) 50 pull ups 50 kettlebell swings
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Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5
Mon 4/11/2022
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Front squats from rack: 3,3,3,3 For quality. Build up to a heavy triple and rest in between.
Sat
Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 400M Sled push 2/1 90 P Cleans (135/95) 60 Pull-Ups 90 Kettlebell Swings 53/35
Friday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 1 RM Test WOD 21-18-15-12 Cal row Ball slams P snatches 95/65 *1 rope climb between
Thursday
Primus Fitness – PrimusFit View Public Whiteboard WOD -5 cone suicide sprint 50 Double DB RDL 30+/20+ 50 lateral step ups -15 tire flips 50
4622SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5
Wed
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 1 RM Test WOD For Time & Load: *add weight each round 10 Clean and Jerks
Tuesday
Primus Fitness – PrimusFit View Public Whiteboard WOD Tue Team “Dog Fight” Teams of 2 ALL REPS (y-G-I -G finish the movement before going on)
4322 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Up 10 Pull Up 15 AKBS 5
Dennis’ Bday Extraxaganza
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 1 RM test WOD Starter: 31 birthday burpees Then 12 min AMRAP 10 alt front rack
Saturday
Primus Fitness – PrimusFit View Public Whiteboard 8am WOD 3 rounds for quality: – 100m run – 10 Snatch grip strict press – 10 jumping
4122SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5
Friday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlifts- 3×1 @95% WOD 3 rounds for time: – 30 American KBS 53/35 – 20 Russian Twist
Thursday
Primus Fitness – PrimusFit View Public Whiteboard Skill 12 min Skill/Gymnastic practice Choose 2: – T2B – Rope climbs – Handstand/ HSPUs – Dubz WOD
33022 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5
Wednesday
Primus Fitness – PrimusFit View Public Whiteboard Warm-up 9’ EMOM: – 100m row or run – 15 Ball Slams 20/15 – 10 Push Jerks +
Tuesday
Primus Fitness – PrimusFit View Public Whiteboard OLY lifting 6 min emom 1 complex each min of: – Snatch Grip Deadlift – Snatch Grip High
32822 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5
Monday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3×1 @95% WOD “Fight gone bad” 3 Rounds For Total Reps in 17 minutes: – 1
Saturday 3/26/2022
Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 3 – split reps, u-go-I-go Buy in: 20 synchro burpees 150 wall balls (20/15) 1000m
Friday, 3/25/2022
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 3 x 2 @ 90% Conditioning 14’ overhead squat practice, build to a heavy single Conditioning:
NatFit 3/24/2022
Primus Fitness – PrimusFit View Public Whiteboard Metcon For Time: 45 Min Cap Buy In: 2x 100 Meter Sled Push Down/ Pull Back (no straps,
32322SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5
Wednesday 3/23/2022
Primus Fitness – PrimusFit View Public Whiteboard Conditioning Strength: Press 14’ Full snatch practice, build to a heavy single Conditioning – – 15’ time cap
Tuesday, 3/22/2022
Primus Fitness – PrimusFit View Public Whiteboard Conditioning 12’ dynamic warmup EMOM – 3 sets of the following -100m run -1-2 power cleans (medium weight)
32122 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5
Monday, 3/21/2022
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 3 x 2 @ 90% Conditioning Strength: Squats 3 rounds – 16’ time cap 20 Sandbag
Saturday 3/19/2022
Primus Fitness – Open Gym View Public Whiteboard Conditioning Teams of 3 (u-go-I-go and split reps except where noted) 2 x 100m per person sled
31822 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups Strict 15 AKBS
Friday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 3 x 3 @ 85% WOD Every 3 min x 6 sets (18 min) 3 Deadlifts
Thursday
Primus Fitness – PrimusFit View Public Whiteboard WOD 30 AMRAP 10 Tire Flips 20 Man-makers 30+/ 20+ 20 Wall Balls 20 AKBS 53/35 20 Burpees
31622 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 20 Push Ups 12 Pull Ups 15 AKBS 5
Wednesday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 3 @ 85% WOD For Time 50 Push Press 50 Back Rack Box Step
Tuesday
Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 20 Cal Row 20 Power Snatch 100 Double Under 40 Cal Row 40 Overhead
31422 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air SQuats 10 Lunges/leg 15 Push Ups 10 Strict Pull Ups 15 AKBS
Monday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 3 x 3 @ 85% WOD AMRAP 13 Buy In: 1000m row Max Rounds of: 14
Saturday Before the Storm
Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 Buy in: 20 synchro burpees 60 Power Snatches 75/55, 95/65 3000M Row 60 C&J
Open Day 22.3
Primus Fitness – PrimusFit Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5 Inch Worms 10 Empty
22.3 Open SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5