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

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

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

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

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

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

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

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

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

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

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

Primus Fitness – PrimusFit WOD 10 rounds 100m run 1 full clean 10 push-ups L1: 135/95 L2: 155/105 L3: 185/125

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

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

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+

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

Primus Fitness – PrimusFit Weightlifting For load: Shoulder press 5-5-5-5-5+ *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit Wod Partners WOD (u-go-I-go and split reps) 28’ AMRAP 20 high five burpees 400m run (500m row if bad weather) 50

Primus Fitness – PrimusFit Wod Partners WOD (u-go-I-go and split reps) 28’ AMRAP 20 high five burpees 400m run (500m row if bad weather) 50

Primus Fitness – PrimusFit Wod Partners WOD (u-go-I-go and split reps) 28’ AMRAP 20 high five burpees 400m run 50 pull-ups 50 power cleans (95/65)

Primus Fitness – PrimusFit Weightlifting For load: Front Squat 5-5-5-5-5+ *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit WOD 21-15-9 – 14 min cap Box jumps (24/20) Push press 200m run L1: 95/65 L2: 115/75 3’ rest Finisher –

Primus Fitness – PrimusFit WOD 21-15-9 – 14 min cap Box jumps (24/20) Push press (95/65) 200m run 3’ rest Finisher – 3:00 time cap

Primus Fitness – PrimusFit WOD 5 Rounds For Time: -5 T2B -10 Box Jumps (24/20) -20 Sit Ups *16:00 Time Cap*

Primus Fitness – PrimusFit WOD 4 Rounds For Total Reps: – 1:00 Shuttle Run – 1:00 Hang Squat Cleans (95/65) – 1:00 Hand Release Push

Primus Fitness – PrimusFit Metcon (3 Rounds for weight) Every 5 Minutes for 3 Rounds 400m Run 12 S2OH (95/65, 115/75, 135/95) 8 Pull Ups

Primus Fitness – PrimusFit Metcon (3 Rounds for weight) Every 5 Minutes for 3 Rounds 400m Run 12 Push Jerks (95/65, 115/75, 135/95) 8 Pull

Primus Fitness – PrimusFit Metcon (3 Rounds for weight) Every 5 Minutes for 3 Rounds 400m Run 12 Deadlifts (135/95) (155/105) (185/125) 8 Pull Ups

Primus Fitness – PrimusFit Metcon (2 Rounds for time) Teams of 2 PART 1 TOGETHER 1 Mile Farmer Carry (40+/25+) *ONE Set of Dumbbells –

Primus Fitness – PrimusFit Metcon (2 Rounds for time) Teams of 2 PART 1 TOGETHER 1 Mile Farmer Carry (40+/25+) *ONE Set of Dumbbells –

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) As Far As Possible in 10 Minutes 3 Power Snatches (75/55) Rx+(95/65) 3 Bar Facing

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) Four 3 minute AMRAPs with 1 minute rest between First AMRAP 12 Tire Jumps 4

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) Four 3 minute AMRAPs with 1 minute rest between First AMRAP 12 Tire Jumps 6

Primus Fitness – PrimusFit Metcon (5 Rounds for time) 60/44 Cal bike / 800m Run / 1000m Row Then… 5 Rounds 12 Hang Power Cleans

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) AMRAP for 12 Minutes of: 50ft Single Arm KB Overhead Walking Lunge (20kg/16kg) 20 Toes

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) Teams of 2 4 Sets Each Set is On a 7 Minute Clock: TOGETHER 400

Primus Fitness – PrimusFit Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.Log your results into Wodify to

Primus Fitness – PrimusFit Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.Log your results into Wodify to

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I go For Time: 1500m row 1000m Team Run 60 Hang Power Snatch

Primus Fitness – PrimusFit WOD For Time Rx: 18-15-12-9-6-3 Rx+: 21-18-15-12-9-6-3 -Hollow Rocks/ Supermans (Alternate Every Round) -RKBS (Rx 53/35) -Sprawls -100m Run * Decrease

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 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