Primus Fitness – PrimusFit WOD 3 Rounds for Total Reps 1x 2:00 Round: -S2OH -Max Sprawl Over Line With Remaining Time *2:00 Rest* 1x 2:00

Primus Fitness – PrimusFit WOD 3 Rounds for Total Cals 1x 2:00 Round: -S2OH -Max AMKBS With Remaining Time (53/35) *2:00 Rest* 1x 2:00 Round:

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:

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

Primus Fitness – PrimusFit WOD 5 Rounds For Total Bike Cals 2:00 Work/2:00 Rest -12 DB Bench Press (50/35) -9 V-Ups (Rx+ T2B) -6 S/A

Primus Fitness – PrimusFit WOD 5 Rounds For Total Bike Cals 2:00 Work/2:00 Rest -12 DB Bench Press (50/35) -9 T2B -6 S/A Snatch (50/35)

Primus Fitness – PrimusFit WOD 4 Rounds For Total Bike Cals 2:00 Work/2:00 Rest -12 DB Bench Press (50/35) -9 T2B -6 Hang Power Snatch

Primus Fitness – PrimusFit WOD 4 Rounds For Total Bike Cals 2:00 Work/2:00 Rest -15 DB Bench Press (50/35) -12 T2B -9 Hang Power Snatch

Primus Fitness – PrimusFit WOD 4 Rounds For Total Bike Cals 2:00 Work/2:00 Rest -12 DB Bench Press (50/35) -9 V-Ups -6 Hang Power Snatch

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps (Run Together) You Go I Go AMRAP 28 -800m Team Run -20 Man Makers (40/30)

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps (Run Together) You Go I Go AMRAP 28 -800m Team Run -20 Man Makers (40/30)

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps (Run Together) You Go I Go AMRAP 28 -800m Team Run -30 Man Makers (40/30)

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps (Run Together) You Go I Go AMRAP 28 -800m Team Run -30 Man Makers (40/30)

Primus Fitness – PrimusFit WOD 2 Rounds For Time: – 50 Wall Balls (20/14) – 50 Sit Ups Weightlifting (No Measure) I0 min EMOM 3

Primus Fitness – PrimusFit WOD 2 Rounds For Time: – 50 Wall Balls (20/14) – 50 Sit Ups

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I Go For Time: -800m Team Run -90 RKBS (72/53) -75 Push Jerks

Primus Fitness – PrimusFit WOD AMRAP 10 -8 S/A DB Snatch (50/35) -6 Dips (Rx Matador, Rx+ Ring) -30 Sec Plank *Low or High Plank

Primus Fitness – PrimusFit Red Pill WOD 10 RFT: -400m Run or 500m Row or 400m Ski *2:00 Rest Between Rounds* *Switch between movements as

Primus Fitness – PrimusFit Red Pill WOD 10 RFT: -400m Run or 500m Row or 400m Ski *2:00 Rest Between Rounds* *Switch between movements as

Primus Fitness – PrimusFit Red Pill WOD 10 RFT: -400m Run or 500m Row or 400m Ski *2:00 Rest Between Rounds* *Switch between movements as

Primus Fitness – PrimusFit WOD 5 RFT: *16:00 Time Cap* -12/9 Cal Bike (Rx+ 15/12) -9 Bar Facing Burpees -6 Deadlifts *1:00 Rest Between Rounds*

Primus Fitness – PrimusFit WOD 5 RFT: *16:00 Time Cap* -12/9 Cal Bike (Rx+ 15/12) -9 Bar Facing Burpees -6 Deadlifts *1:00 Rest Between Rounds*

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 30 -50 Box Jumps (24/20) -50 Pull Ups -50 AMKBS

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 30 50 Box Jumps (24/20) 50 Pull Ups 50 AMKBS

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 30 50 Box Jumps (24/20) 50 Pull Ups 50 AMKBS

Primus Fitness – PrimusFit WOD AMRAP 16 2-4-6-8-10-12-etc: -Double DB Push Press – Double DB Front Rack Lunges -250/200m Row DB Weight: Rx 40/30 Rx+

Primus Fitness – PrimusFit Saturday Screamer (No Measure) Teams of 3 Buy in (each) Handstand walk or Wheelbarrow walk the length of the gym OR

Primus Fitness – PrimusFit 5 rounds rest 3 min 5 rounds (No Measure) 5 rounds 10 DB Box Steps (30lb/ 10lb) 5 muscle ups Rest

Primus Fitness – PrimusFit 5 rounds rest 3 min 5 rounds (No Measure) 5 rounds 10 Box Steps 30/10 5 muscle ups Rest 3 min

Primus Fitness – PrimusFit 5 rounds rest 3 min 5 rounds (No Measure) 5 rounds 10 Box Steps 30/10 5 muscle ups Rest 3 min

Primus Fitness – PrimusFit Time crunch (No Measure) 50 wall balls 50 KB Swings At the top of each minute do 4 burpee over wall

Primus Fitness – PrimusFit 4 RFT (No Measure) 4 RFT 8 Hang Power Snatch 7 pull ups 6 bike calories Scale with DB snatch and

Primus Fitness – PrimusFit Sandbaggin (Time) 6 rounds for time split reps and distance 40 squats 40 push-ups 40 walking lunge steps 600m row Use

Primus Fitness – PrimusFit Sandbaggin (Time) 6 rounds for time split reps and distance 40 squats 40 push-ups 40 walking lunge steps 600m row Use

Primus Fitness – PrimusFit Man Down, carry the 4th (No Measure) Teams of 3 Start running clock: Each team has 15′ to establish a 1

Primus Fitness – PrimusFit 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 + ladder up and down to 10 and

Primus Fitness – PrimusFit Recovery and Mobility (No Measure) Perform with shoes off on the mats 3 x 30 seconds foam roll each Hamstrings IT

Primus Fitness – PrimusFit Recovery and Mobility (No Measure) 3 x 30 seconds foam roll each Hamstrings IT Band Upper back Lats Lacrosse ball traps

Primus Fitness – PrimusFit Weightlifting emom Strict Press EMOM 8 3 Presses per Minute 30% → 80% Strongman Sesh (No Measure) Strongman Blue Pill 25

Primus Fitness – Spartan Lite 20 min AMRAP (No Measure) 6 bent rows or pull ups 8 push ups 10 step ups 200m row

Primus Fitness – PrimusFit Weightlifting emom Strict Press EMOM 8 3 Presses per Minute 30% → 80% Strongman Sesh (No Measure) Free lift for strongman

Primus Fitness – PrimusFit Split reps and Walk together for carries 400 m bar carry 115/75 then 7 rounds 30 cal bike 20 Burpee over

Primus Fitness – PrimusFit Split reps and Walk together for carries 400 m bar carry then 7 rounds 30 cal bike 20 Burpee over bar

Primus Fitness – PrimusFit Split reps and Walk together for carries 400 m bar carry then 7 rounds 30 cal bike 20 Burpee over bar

Primus Fitness – PrimusFit Weightlifting (Weight) 8 min EMOM 3 Squats each minute 30%→ 80% Fight Gone Sideways (AMRAP – Rounds and Reps) 3 rounds

Primus Fitness – Spartan Lite Roxanne (No Measure) Run 100m or bike 5 calories at the start of each round 4 RFT 12 RKBS. 35/20

Primus Fitness – PrimusFit Weightlifting (Weight) 8 min EMOM 3 Squats 30%→ 80% Fight Gone Sideways (No Measure) 3 rounds 1 min slam balls 1

Primus Fitness – PrimusFit WOD Teams of 3 – (u-go-I-go, split reps) 20 linked arm sit-ups 20 synchro burpees Then (split reps, u-go-I-go): 30 thrusters

Primus Fitness – PrimusFit Weightlifting Deadlift EMOM 8 3 Deadlift per Minute 35% → 75% WOD Buy-in: 100m sled push (3/2) 15-11-7 Front squats Handstand

Primus Fitness – PrimusFit Weightlifting Deadlift EMOM 8 3 Deadlift per Minute 35% → 75% WOD Buy-in: 50m sled push (4/3) 15-11-7 Front squats Handstand

Primus Fitness – PrimusFit Weightlifting Deadlift EMOM 8 3 Deadlift per Minute 35% → 75%

Primus Fitness – PrimusFit WOD 500m row 400m run with hammer 30 wall balls (20/15) 100m walking lunges 60 hammer strikes 3 rounds of 10

Primus Fitness – PrimusFit Weightlifting Strict Press EMOM 8 3 Presses per Minute 25% → 75% WOD 15 min lifting sesh Build to a max

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Strict Press EMOM 8 3 Presses per Minute 25% → 75% WOD AMRAP 20 500m Row

Primus Fitness – PrimusFit Weightlifting Strict Press EMOM 8 3 Presses per Minute 25% → 75% WOD 15 min lifting sesh Build to a max

Primus Fitness – PrimusFit Weightlifting Strict Press EMOM 8 3 Presses per Minute 25% → 75%

Primus Fitness – PrimusFit WOD Partners WOD (u-go-I-go, split reps) 20 min AMRAP 400m sled push (45/25) 50 power cleans (95/65) 50 toes to bar

Primus Fitness – PrimusFit WOD Partners WOD (u-go-I-go, split reps) 20 min AMRAP 400m sled push (45/25) 50 cleans (95/65) 50 toes to bar 50

Primus Fitness – PrimusFit WOD Partners WOD (u-go-I-go, split reps) 30 min AMRAP 400m sled push (45/25) 50 cleans (95/65) 50 toes to bar 50

Primus Fitness – Open Gym WOD Patrick Megaro Runs 5k

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Back Squat EMOM 8 3 Squats per Minute 25% → 75% WOD 21-15-9 Box jumps DB

Primus Fitness – PrimusFit Weightlifting Back Squat EMOM 8 3 Squats per Minute 25% → 75% WOD 21-15-9 Box jumps DB Snatches (50/35) 400m run

Primus Fitness – PrimusFit WOD 21-15-9 Box jumps DB Snatches (50/35) 400m run Cash-out (for quality) 3 rounds 10 in-and-outs 20 supermans 30 sit-ups

Primus Fitness – PrimusFit WOD Team of 3 (split reps, u-go-I-go) 90 wall balls (20/15) Equipment carry to grassy field – Barbell (95/65) 100m walking

Primus Fitness – PrimusFit WOD Team of 3 (split reps, u-go-I-go) 90 wall balls (20/15) Equipment carry to grassy field – Barbell (95/65) 100m walking

Primus Fitness – PrimusFit Weightlifting Bent Over Row EMOM 5 5 x Row (115/75) WOD 4 sets of 3 minutes 150/120m row 1 clean &

Primus Fitness – PrimusFit WOD 4 sets of 3 minutes 150/120m row 1 clean & jerk 8 deadlifts L1: 135/95 L2: 155/105 L3: 185/125, row

Primus Fitness – PrimusFit WOD 800m sandbag run 100m KB farmers carry (53/25) 15 burpee wall balls (20/15) 10 PVC shoot throughs 100m KB farmers

Primus Fitness – PrimusFit WOD 800m sandbag run 100m KB farmers carry (53/25) 15 burpee wall balls (20/15) 10 PVC shoot throughs 100m KB farmers

Primus Fitness – PrimusFit WOD 1K row 100m KB farmers carry (53/25) 25 box jumps 10 PVC shoot throughs 100m KB farmers carry (53/25) 10

Primus Fitness – PrimusFit Weightlifting Strict Press EMOM 8 3 x Press 25% – 70% WOD 4 rounds 15 cal bike 50 hammer strikes 14

Primus Fitness – PrimusFit Weightlifting Strict Press EMOM 10 10 x Press 25% – 70% WOD 4 rounds 15 cal bike 50 hammer strikes 14

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Strict Press EMOM 10 10 x Press 25% – 70% WOD 4 rounds 200m run 50

Primus Fitness – PrimusFit Weightlifting Strict Press EMOM 10 10 x Press 25% – 70% WOD 4 rounds 200m run 50 hammer strikes 14 tire

Primus Fitness – PrimusFit WOD 4 rounds 200m run 50 hammer strikes 14 tire step overs 5 tire flips Notes: On the tire step overs,

Primus Fitness – PrimusFit WOD Warm-up: Standard warm-up + 200m run + 2 x 100m empty sled push Partners WOD – 28 minute AMRAP 400m

Primus Fitness – PrimusFit WOD Warm-up: Standard warm-up + 200m run + 200m empty sled push Partners WOD – 28 minute AMRAP 400m sled push

Primus Fitness – PrimusFit WOD Warm-up: Standard warm-up + 200m run + 200m empty sled push Partners WOD – 28 minute AMRAP 400m sled push

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Back Squat EMOM 10 3 Back Squat per Minute 25% → 70% WOD 12 minute AMRAP

Primus Fitness – PrimusFit Weightlifting Back Squat EMOM 10 3 Back Squat per Minute 25% → 70% WOD 12 minute AMRAP 100m run 5 burpees

Primus Fitness – PrimusFit WOD 12 minute AMRAP 100m run 5 burpees 1 squat clean L1: 95/65 L2: 135/95 L3: 155/105 4 minute rest Finisher

Primus Fitness – PrimusFit WOD 12 minute AMRAP 10 wall balls (20/15) 5 burpees 1 squat clean L1: 95/65 L2: 135/95 L3: 155/105 4 minute

Primus Fitness – PrimusFit Metcon (3 Rounds for time) Teams of 3 – (Split reps, u-go-I-go) 1500 row 30 cleans & jerks (135/95) 1000m equipment

Primus Fitness – PrimusFit Metcon (3 Rounds for time) Team of 3 For Time: one work, two rest 2000m row 50 wall balls (20/14) 40

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up On Tabata Clock (:30/:05) 2 Rounds Circuit – Pause/Hold in Stretch Pause Squat Hand Release

Primus Fitness – PrimusFit Warm Up On Tabata Clock (:30/:05) 2 Rounds Circuit – Pause/Hold in Stretch Pause Squat Hand Release Push Up Jog In

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting EMOM 10 Deadlift x 3 Empty Bar → 65% Metcon (No Measure) 5 Rounds 20 Box

Primus Fitness – PrimusFit Weightlifting EMOM 10 Deadlift x 3 Empty Bar → 65% Metcon (No Measure) 5 Rounds 15 Box Jump Overs (24″/20″) 15

Primus Fitness – PrimusFit Metcon (No Measure) 5 Rounds 15 Box Jump Overs (24″/20″) 15 Push Press (115/75) Rest 1 Minute CAP: 15 Minutes

Primus Fitness – PrimusFit Metcon (Time) 800 Meter Run -then- 1 Round 10 Tire Flips 20 Hammer Strikes -then- 600 Meter Run -then- 2 Rounds

Primus Fitness – PrimusFit Weightlifting Strict Press EMOM 10 3 Presses Empty Bar → 75% Metcon (3 Rounds for time) 3 Rounds For Time -10

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Strict Press EMOM 10 3 Presses Empty Bar → 75% Metcon (3 Rounds for time) 3

Primus Fitness – PrimusFit Weightlifting Strict Press EMOM 10 3 Presses Empty Bar → 75% Metcon (3 Rounds for time) 3 Rounds 10 hang power

Primus Fitness – PrimusFit Metcon (3 Rounds for time) 3 Rounds 10 hang power snatches (95/65) 10 Pull Up 10 Push Up 200m run 10

Primus Fitness – PrimusFit Teams of 2 (No Measure) Partners WOD – (Split reps, You go I go ) Buy-in: 1200m row 5 rounds of

Primus Fitness – PrimusFit Teams of 2 (No Measure) 25 Minute AMRAP You go I go Rounds 3 Bear Complex (95/65) 9 American KB Swings

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Back Squat EMOM 10 3 Squats Empty Bar → 65% WOD 21 – 15 – 9

Primus Fitness – PrimusFit Weightlifting Back Squat EMOM 10 3 Squats Empty Bar → 65% Metcon (No Measure) For time: 40 Bar-facing Burpees 20 Front

Primus Fitness – PrimusFit Metcon (No Measure) For time: 40 Bar-facing Burpees 20 Front Squats @ 60% 40 Bar-facing Burpees CAP: 15 Minutes