WELCOME TO THE
Primus CrossFit
WORKOUT OF THE DAY
PrimusFit – Tue, Mar 19
Primus Fitness – PrimusFit Warm Up WOD Teams of 2 P1 – Row 250m P2 – Work Complete Reps – Switch off when each row
PrimusFit – Tue, Mar 19
Primus Fitness – PrimusFit Warm Up WOD Teams of 2 P1 – Row 250m P2 – Work Complete Reps – Switch off when each row
PrimusFit – Tue, Mar 19
Primus Fitness – PrimusFit Warm Up WOD Teams of 2 P1 – Row 250m P2 – Work Complete Reps – Switch off when each row
PrimusFit – Mon, Mar 18
Primus Fitness – PrimusFit Warm Up Weightlifting Overhead Squat 3 x 4 @ 95/65 3 x 3 @ 125/85 3 x 1 @ 140/100 WOD
Spartan Lite – Mon, Mar 18
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 5 @ 65% 3 x 3 @ 70% 3 x 1 @ 75% WOD
PrimusFit – Mon, Mar 18
Primus Fitness – PrimusFit Warm Up Weightlifting Overhead Squat 3 x 4 @ 95/65 3 x 3 @ 125/85 3 x 1 @ 140/100 WOD
PrimusFit – Sat, Mar 16
Primus Fitness – PrimusFit Warm Up Weightlifting Teams of 3 Split Reps (YGIG) For Time 800m Run 3 Rounds (perform as complex) 8 Deadlift (135/95)
PrimusFit – Fri, Mar 15
Primus Fitness – PrimusFit Weightlifting Rack Pull Deadlift Using 75% of DL 1RM 3 set of 5 Reps *Add 20 lbs 3 sets of 3
Spartan Lite – Fri, Mar 15
Primus Fitness – Spartan Lite Warm Up Weightlifting Rack Pull Deadlift Using 75% of DL 1RM 3 set of 5 Reps *Add 20 lbs 3
PrimusFit – Fri, Mar 15
Primus Fitness – PrimusFit Weightlifting Rack Pull Deadlift Using 75% of DL 1RM 3 set of 5 Reps *Add 20 lbs 3 sets of 3
PrimusFit – Fri, Mar 15
Primus Fitness – PrimusFit Weightlifting Rack Pull Deadlift Using 75% of DL 1RM 3 set of 5 Reps *Add 20 lbs 3 sets of 3
PrimusFit – Thu, Mar 14
Primus Fitness – PrimusFit Warm Up WOD For Time 40′ Cap 1000m Run 3 Rounds 5 Box Jump 10 S2OH (115/75) 5 Burpees 100m SA
PrimusFit – Thu, Mar 14
Primus Fitness – PrimusFit Warm Up WOD For Time 1000m Run 3 Rounds 5 Box Jump 10 S2OH (115/75) 5 Burpees 100m SA Farmers Carry
Spartan Lite – Wed, Mar 13
Primus Fitness – Spartan Lite Warm Up Weightlifting Dumbbell OH Press 3 x 5 @ 20s/10s 3 x 3 @ 25s/15s 3 x 3 @
PrimusFit – Wed, Mar 13
Primus Fitness – PrimusFit Weightlifting Dumbbell OH Press 3 x 5 @ 30s/20s 3 x 3 @ 40s/25s 3 x 3 @ 50s/30s WOD AMRAP
PrimusFit – Wed, Mar 13
Primus Fitness – PrimusFit Weightlifting Dumbbell OH Press 3 x 5 @ 30s/20s 3 x 3 @ 40s/25s 3 x 3 @ 50s/30s
PrimusFit – Tue, Mar 12
Primus Fitness – PrimusFit Warm Up WOD Teams of 2 YGIG – All Reps (Split Row) 400m Row 30 Air Squat 30 Pike Push Up
PrimusFit – Mon, Mar 11
Primus Fitness – PrimusFit Weightlifting Overhead Squat 3 x 5 @ 95/65 3 x 3 @ 115/75 3 x 1 @ 135/95 (If you can)
Spartan Lite – Mon, Mar 11
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 5 @ 75% of 1RM 3 x 3 @ 80% 3 x 1 @
PrimusFit – Sat, Mar 9
Primus Fitness – PrimusFit WOD Teams of 3 Team buy-in 25 linked arm sit-ups 25 synchro burpees Then (split reps, u-go-I-go): 30 clean & jerks
PrimusFit – Fri, Mar 8
Primus Fitness – PrimusFit Weightlifting Deadlift 4 x 6 @ 70% WOD “Red Pill” 5-4-3-2-1 Thrusters or overhead squats burpees 100m sled push (2/1) after
Spartan Lite – Fri, Mar 8
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 4 x 6 @ 70% WOD “Red Pill” 5-4-3-2-1 Thrusters Burpees 100m sled push (2/1) after
PrimusFit – Fri, Mar 8
Primus Fitness – PrimusFit Weightlifting Deadlift 4 x 6 @ 70% WOD “Red Pill” 5-4-3-2-1 Thrusters burpees 100m sled push (2/1) after eah round L1:
PrimusFit – Thu, Mar 7
Primus Fitness – PrimusFit WOD 60 tire step-ups 40 v-ups 800m sled push (45/25) 4 rounds of 10 push press (95/65) 8 PVC shoot throughs
PrimusFit – Thu, Mar 7
Primus Fitness – PrimusFit WOD 60 tire step-ups 40 v-ups 800m sled push (45/25) 4 rounds of 10 push press (95/65) 8 PVC shoot throughs
Spartan Lite – Wed, Mar 6
Primus Fitness – Spartan Lite Warm Up Weightlifting Overhead Press 3 x 3 @ 85% Bench Press 5 x 5 @ 60% WOD AMRAP 22
PrimusFit – Wed, Mar 6
Primus Fitness – PrimusFit Weightlifting Overhead Press 3 x 3 @ 85% Bench Press 5 x 5 @ 60% WOD 21-15-9 Wall balls Toes-to-bar 15-9-6
PrimusFit – Wed, Mar 6
Primus Fitness – PrimusFit WOD 21-15-9 Wall balls Toes-to-bar 15-9-6 Devil’s press Box jump overs
PrimusFit – Tue, Mar 5
Primus Fitness – PrimusFit WOD Warm-up – 8 min EMOM 1-4: 2 snatches (light) 5-8: 1 snatch (med to heavy) Partners WOD (split reps, u-go-I-go)
PrimusFit – Tue, Mar 5
Primus Fitness – PrimusFit WOD Warm-up – 8 min EMOM 1-4: 2 snatches (light) 5-8: 1 snatch (med to heavy) Partners WOD (split reps, u-go-I-go)
PrimusFit – Mon, Mar 4
Primus Fitness – PrimusFit Weightlifting Back Squat 3 x 3 @ 85% WOD 10 rounds – 15 min cap 100m run 1 power clean 10
PrimusFit – Mon, Mar 4
Primus Fitness – PrimusFit WOD 10 rounds – 15 min cap 100m run 1 power clean 10 push-ups RX+ full cleans L1: 95/65 L2: 135/95
PrimusFit – Sat, Mar 2
Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-I-go) 1500m row 1000m equipment carry – barbell (95/65) + slammer ball Thruster Hell: 60
PrimusFit – Fri, Mar 1
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 80% Snatch 5 x 1 @ 85% WOD Pick either Pill “Blue Pill” Buy-in: 30
Spartan Lite – Fri, Mar 1
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 3 @ 85% Power Snatch 5 x 1 @ 85% WOD Pick either Pill
PrimusFit – Fri, Mar 1
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 80% Snatch 5 x 1 @ 85% WOD Pick either Pill “Blue Pill” Buy-in: 30
PrimusFit – Fri, Mar 1
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 80% Snatch 5 x 1 @ 85% WOD Pick either Pill “Blue Pill” Buy-in: 30
Spartan Lite – Fri, Mar 1
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 3 @ 85% Power Snatch 5 x 1 @ 85% WOD
PrimusFit – Fri, Mar 1
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 80% Snatch 5 x 1 @ 85%
PrimusFit – Thu, Feb 29
Primus Fitness – PrimusFit WOD 1000m sled push (empty) 50 Box step-ups (24/20) 15 Thrusters (95/75) 15 Burpee Pull-Ups 15 Push Jerks (95/75) 15 tire
Spartan Lite – Wed, Feb 28
Primus Fitness – Spartan Lite Warm Up Weightlifting Overhead Press 3 x 3 @ 80% Push Jerk 5 x 1 @ 85% WOD AMRAP 22
PrimusFit – Wed, Feb 28
Primus Fitness – PrimusFit Weightlifting Overhead Press 3 x 3 @ 80% Push Jerk 5 x 1 @ 85% WOD 15 min total time Leftover
Spartan Lite – Wed, Feb 28
Primus Fitness – Spartan Lite Warm Up Weightlifting Overhead Press 3 x 3 @ 80% Push Jerk 5 x 1 @ 85% WOD AMRAP 22
PrimusFit – Wed, Feb 28
Primus Fitness – PrimusFit Weightlifting Overhead Press 3 x 3 @ 80% Push Jerk 5 x 1 @ 85% WOD 15 min total time 3
PrimusFit – Wed, Feb 28
Primus Fitness – PrimusFit WOD 15 min total time 3 minutes to complete 200m row 15 dips 10 weighted sit-ups (25/15) 3 minutes to complete
PrimusFit – Tue, Feb 27
Primus Fitness – PrimusFit WOD Partners WOD (split reps, U-go-I-go except farmers carry) 30’ AMRAP of 400m run 60 American kettlebell swings (53/35) 60 Front
PrimusFit – Mon, Feb 26
Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 80% Clean 5 x 1 @ 85% WOD 8 min dynamic warmup EMOM Odds: 10
PrimusFit – Mon, Feb 26
Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 80% Clean 5 x 1 @ 85%
Spartan Lite – Mon, Feb 26
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 5 @ 80% Power Clean 3 x 3 @ 75% WOD 4 RFT 400m
PrimusFit – Fri, Feb 23
Primus Fitness – PrimusFit Weightlifting Deadlift 5 x 5 @ 60% WOD 9 RFT 7 Cal Bike/Row 5 Power Snatch 3 C2B Pull Up (5
Spartan Lite – Fri, Feb 23
Primus Fitness – Spartan Lite Warm Up Weightlifting Power Snatch 10 x 1 @ 80% WOD 9 RFT 7 Cal Bike/Row 5 Power Snatch 3
PrimusFit – Fri, Feb 23
Primus Fitness – PrimusFit Weightlifting Hang Snatch 5 x 3 @ 70% Snatch 3 x 1 @ 80% WOD 9 RFT 7 Cal Bike/Row 5
Spartan Lite – Fri, Feb 23
Primus Fitness – Spartan Lite Warm Up Weightlifting Power Snatch 10 x 1 @ 80% WOD
PrimusFit – Fri, Feb 23
Primus Fitness – PrimusFit Weightlifting Hang Snatch 5 x 3 @ 70% Snatch 3 x 1 @ 80%
Spartan Lite – Fri, Feb 23
Primus Fitness – Spartan Lite Warm Up Weightlifting Power Snatch 10 x 1 @ 80%
PrimusFit – Thu, Feb 22
Primus Fitness – PrimusFit WOD 120 Air Squat 60 American KB Swings 40 Push Up Pull Across 400 Meter Run Rest 3 Minutes 400 Meter
Spartan Lite – Wed, Feb 21
Primus Fitness – Spartan Lite Warm Up Weightlifting Push Jerk 10 x 1 @ 80% WOD AMRAP 22 Teams of 2 Buy In – 600m
PrimusFit – Wed, Feb 21
Primus Fitness – PrimusFit Weightlifting Bench Press 5 x 5 @ 80% WOD CrossFit Open 20.2 20 Minute AMRAP Rx version: 4 dumbbell thrusters (50/35)
PrimusFit – Wed, Feb 21
Primus Fitness – PrimusFit WOD CrossFit Open 20.2 20 Minute AMRAP Rx version: 4 dumbbell thrusters (50/35) 6 toes-to-bars 24 double-unders Scaled version: 4 dumbbell
PrimusFit – Tue, Feb 20
Primus Fitness – PrimusFit WOD Teams of 2 (split reps, u-go-I-go) Round 1 Partner 1: 200m run Partner 2: max rep DB snatches -switch- Continue
PrimusFit – Mon, Feb 19
Primus Fitness – PrimusFit Weightlifting Cleans Block/Box Cleans 10 x 1 @ 85% WOD 400 Meter Run 15 Unbroken Barbell Power Clean 30 Box Jump
PrimusFit – Mon, Feb 19
Primus Fitness – PrimusFit Weightlifting Cleans Block/Box Cleans 10 x 1 @ 85%
Spartan Lite – Mon, Feb 19
Primus Fitness – Spartan Lite Warm Up Weightlifting Power Cleans 10 x 1 @ 80% WOD 4 RFT 500m Row 10 Bent Over Row 10
PrimusFit – Sat, Feb 17
Primus Fitness – PrimusFit WOD Teams of 3 (u-go-I-go, split reps) Buy-in: Teams start behind line in gym. 3 burpee buy-in at each switch (including
PrimusFit – Fri, Feb 16
Primus Fitness – PrimusFit Weightlifting Snatch Power Snatch 5 x 3 @ 70% Snatch 3 x 1 @ 80% WOD 4 Minute AMRAP 6 box
Spartan Lite – Fri, Feb 16
Primus Fitness – Spartan Lite Warm Up Weightlifting Snatch Hang Power Snatch 5 x 3 @ 60% Power Snatch 3 x 1 @ 80% WOD
PrimusFit – Fri, Feb 16
Primus Fitness – PrimusFit WOD 4 Minute AMRAP 6 box jump overs 6 toes to bar 6 burpees 1 minute rest 4 Minute AMRAP 6
PrimusFit – Thu, Feb 15
Primus Fitness – PrimusFit Wod 8 minute warmup EMOM Min 1: 30 seconds barbell good mornings Min 2: 50m run Min 3: 30 seconds air
PrimusFit – Wed, Feb 14
Primus Fitness – PrimusFit Wod 21-15-9 Hand release push ups Hang power cleans Into 15-12-9 Shoulder to overhead Pullups Rx: 95/65 Rx+: 115/75, C2B pullups
Spartan Lite – Wed, Feb 14
Primus Fitness – Spartan Lite Warm Up Weightlifting Strict Press 5 x 5 @ 80% WOD AMRAP 22 Teams of 2 Buy In – 800m
PrimusFit – Tue, Feb 13
Primus Fitness – PrimusFit Wod Teams of 2 Buy in – (split reps) 40 Burpee box jump overs 10 Syncro Barbell Power Snatches 40 DB
PrimusFit – Mon, Feb 12
Primus Fitness – PrimusFit Weightlifting Cleans Hang Clean – 70% 5 x 3 Full Clean 3 x 1 @ 80% Wod Death by Thrusters Minute
PrimusFit – Mon, Feb 12
Primus Fitness – PrimusFit Weightlifting Cleans Hang Clean – 70% 5 x 3 Full Clean 3 x 1 @ 80%
Spartan Lite – Mon, Feb 12
Primus Fitness – Spartan Lite Warm Up Weightlifting Cleans Hang Power Clean – 70% 5 x 3 Power Clean 3 x 1 @ 80% WOD
PrimusFit – Sat, Feb 10
Primus Fitness – PrimusFit WOD Buy In: Relay Style 9 RDS (3/ea) – 3 Tire Flips -50m Sled Sprint (3/2) 1 Round: (Rx+ Reps) –
PrimusFit – Sat, Feb 10
Primus Fitness – PrimusFit WOD Buy In: Relay Style 9 RDS (3/ea) – 3 Tire Flips -50m Sled Sprint (3/2) 1 Round: (Rx+ Reps) –
PrimusFit – Fri, Feb 9
Primus Fitness – PrimusFit Weightlifting Block/Box Snatches 60% of 1RM 20 Minutes WOD Open 19.1 15’ AMRAP: -19 Wall Balls (20/14) -19 Cal Row
Spartan Lite – Fri, Feb 9
Primus Fitness – Spartan Lite Warm Up Weightlifting Block/Box Power Snatch 60% of 1RM 20 Minutes Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)
PrimusFit – Fri, Feb 9
Primus Fitness – PrimusFit WOD Open 19.1 15’ AMRAP: -19 Wall Balls (20/14) -19 Cal Row
PrimusFit – Thu, Feb 8
Primus Fitness – PrimusFit Skill 10-15 Double Under Practice () WOD 6×4’ Rounds 2’ Rest Between Rounds -20 Air Squats -15 Hollow Rocks -10 Dips
PrimusFit – Wed, Feb 7
Primus Fitness – PrimusFit Weightlifting Jerks 20 Minute Rack Jerks WOD For Time: 18-15-12-9-6 -Cal Bike -V Ups (Rx+ T2B) – Hang Power Cleans L1:
PrimusFit – Wed, Feb 7
Primus Fitness – PrimusFit Weightlifting Jerks 20 Minute Rack Jerks
Spartan Lite – Wed, Feb 7
Primus Fitness – Spartan Lite Warm Up Weightlifting Jerks Rack Jerks 20 Min WOD Teams of 2 AMRAP 22 Buy In – 50 Wall Balls
PrimusFit – Wed, Feb 7
Primus Fitness – PrimusFit WOD Open 19.1 15’ AMRAP: -19 Wall Balls (20/14) -19 Cal Row
PrimusFit – Tue, Feb 6
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You go I Go Buy In: 400m Sled Push (2/1) 4 RDS: -200m Team Run
PrimusFit – Tue, Feb 6
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You go I Go Buy In: 400m Sled Push (2/1) 4 RDS: -200m Team Run
PrimusFit – Tue, Feb 6
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You go I Go Buy In: 400m Sled Push (2/1) 8 RDS: -100m Team Run
PrimusFit – Tue, Feb 6
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You go I Go Buy In: 400m Sled Push (2/1) 8 RDS: -10 Cal Bike
PrimusFit – Mon, Feb 5
Primus Fitness – PrimusFit Weightlifting Cleans Box Clean – 50% of Clean 1RM 20 Min WOD 10’ AMRAP -4 HSPU -8 Situps -10 Front Rack
Spartan Lite – Mon, Feb 5
Primus Fitness – Spartan Lite Warm Up Weightlifting Cleans 15 Minutes 3 Step Partials WOD 3 RFT 400m Run 15 AKBS 20 Step Ups 15
PrimusFit – Mon, Feb 5
Primus Fitness – PrimusFit WOD 10’ AMRAP -4 HSPU -8 Situps -10 Front Rack Lunges *2’ Rest 5RDS: 30s On: 15s Off -Max Thrusters L1:95/65
PrimusFit – Sat, Feb 3
Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I Go -2100m Row 2 RDS -45 Power Cleans -60 Wallballs (20/14) 1000m
Spartan Lite – Fri, Feb 2
Primus Fitness – Spartan Lite Warm Up Weightlifting Snatch 5 x 5 @ 50% WOD 14’ AMRAP: Deadlift 1…2…3…4…etc Hanging Knee Raise 2…4…6…8…etc Pushups 3…6…9…12…etc
PrimusFit – Fri, Feb 2
Primus Fitness – PrimusFit Weightlifting Snatch 5 x 5 @ 50% WOD 14’ AMRAP: Deadlift 1…2…3…4…etc T2B 2…4…6…8…etc Pushups 3…6…9…12…etc L1: 185/125 L2: 225/155
PrimusFit – Thu, Feb 1
Primus Fitness – PrimusFit OLY 9’ EMOM Build to a Heavy Complex of: -1 Hang Power Clean -1 Front Squat -1 Squat Clean WOD 4
PrimusFit – Thu, Feb 1
Primus Fitness – PrimusFit OLY 9’ EMOM Build to a Heavy Complex of: -1 Hang Power Clean -1 Front Squat -1 Squat Clean WOD 4
PrimusFit – Wed, Jan 31
Primus Fitness – PrimusFit Weightlifting Jerk Split & Power 5 x 5 @ 50% WOD 5 RFT: -12 Hang DB Snatch (50/35) -48ft Front Rack