
WELCOME TO THE
Primus Fitness
WORKOUT OF THE DAY
PrimusFit – Mon, Dec 26
Primus Fitness – PrimusFit WOD Teams of 2: all reps, run together 200m run 20 Power Cleans 200m run 20 Weighted step up 2x 35+/20+
PrimusFit – Sat, Dec 24
Primus Fitness – PrimusFit PrimusFit Relay Rounds 10:00 AMRAP Team combined weight 1RM clean & jerk 1’ rest 9:00 AMRAP 50m sled push (2/1) 10
Spartan Lite – Fri, Dec 23
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 2 x 3 Medium Heavy Power Snatch 20 Minutes Build Up to a Heavy Single WOD
PrimusFit – Fri, Dec 23
Primus Fitness – PrimusFit Weightlifting Deadlift 2 x 3 Medium Heavy Snatch 20 Minutes Build Up to a Heavy Single WOD Sled Rides 4 Rounds
PrimusFit – Thu, Dec 22
Primus Fitness – PrimusFit WOD For Time 1000m Run 90 Alt Lunge 80 S2OH (75/55) 70 V Up 60 Wall Ball 50 RKBS (70/53) 40
Spartan Lite – Wed, Dec 21
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 Medium Heavy Jerk 10 Minutes Build Up to a Heavy Single WOD Getting
PrimusFit – Wed, Dec 21
Primus Fitness – PrimusFit Weightlifting Press 3 x 3 Med Heavy Jerk 15 Minutes Build Up to a Heavy Single
PrimusFit – Tue, Dec 20
Primus Fitness – PrimusFit Two peas in a pod (No Measure) Teams of 2 (all reps each person) 1 person working at a time 3
Spartan Lite – Mon, Dec 19
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 Heavy Power Clean 20 Minutes Build Up to a Heavy Single WOD Baby
PrimusFit – Mon, Dec 19
Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 Heavy Power Clean 20 Minutes Build Up to a Heavy Single Cindy Style (8 Rounds for
PrimusFit – Sat, Dec 17
Primus Fitness – PrimusFit PrimusFit 10:00 AMRAP Combined weight 1RM clean & jerk 1’ rest 9:00 AMRAP 50m sled push (2/1) 10 American KB swings
Spartan Lite – Fri, Dec 16
Primus Fitness – Spartan Lite Warm Up Weightlifting Rest Week Free Lift 20 Minutes Work On Olympic Lifts WOD 4 rounds x 4 minutes to
PrimusFit – Fri, Dec 16
Primus Fitness – PrimusFit Weightlifting Rest Week Free Lift 20 Minutes Work On Olympic Lifts PrimusFit 4 rounds x 4 minutes to complete 15/13 cals
PrimusFit – Thu, Dec 15
Primus Fitness – PrimusFit PrimusFit 50 hammer strikes 400m run with hammer 100m walking lunges 100m KB farmer carry (53/35) 400m run with hammer 50
Spartan Lite – Wed, Dec 14
Primus Fitness – Spartan Lite Warm Up Weightlifting Rest Week Free Lift 20 Minutes Work On Olympic Lifts WOD 24 Minute AMRAP Teams of 2
PrimusFit – Wed, Dec 14
Primus Fitness – PrimusFit Weightlifting Rest Week Free Lift 20 Minutes Work On Olympic Lifts PrimusFit Partner WOD – (split reps) – 38′ cap 20
PrimusFit – Tue, Dec 13
Primus Fitness – PrimusFit PrimusFit 10 minute EMOM Minutes 1-7- 2 full cleans (light to medium) Minutes 8 – 10 – 1 full clean (heavy)
PrimusFit – Mon, Dec 12
Primus Fitness – PrimusFit Weightlifting Rest Week 20 Minute Olympic Lift Practice Ask Coach for cues. PrimusFit 4 rounds – 20 min cap 200m run
Spartan Lite – Mon, Dec 12
Primus Fitness – Spartan Lite Warm Up Weightlifting Rest Week 20 Minute Olympic Lift Practice WOD On Mondays we Squat 4 RFT 200m Run 15
PrimusFit – Sat, Dec 10
Primus Fitness – PrimusFit Red Sled Redemption (Time) Teams of 3 Buy in- 2100m row split Clean and jerk+ pull up Ladder (each person does
Spartan Lite – Fri, Dec 9
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 1 RM Test or 5×5 @ 50% WOD Easy Outs Buy In – 500m Row 3-6-9-12-15
PrimusFit – Fri, Dec 9
Primus Fitness – PrimusFit Weightlifting Deadlift 1 RM Test or 5 x 5 @ 50% WOD For Time Buy In – 500m Row 3 –
PrimusFit – Thu, Dec 8
Primus Fitness – PrimusFit Warm Up WOD BLAME ALICIA 5RFT 400m Run 20 Wall Ball 14 AKBS (53/35) 38 of “X” R1 – X =
Spartan Lite – Wed, Dec 7
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 1 RM Test or 5 x 5 @ 50% WOD Teams of 2 AMRAP 22 400m
PrimusFit – Wed, Dec 7
Primus Fitness – PrimusFit Weightlifting Press 1 RM Test or Press Deload 5 x 5 @ 50% Throwdowns (No Measure) 1 Vs 1 or 2
PrimusFit – Tue, Dec 6
Primus Fitness – PrimusFit Partner (Time) 70 Ball Slams Run 800m 70 hand release push ups Run 400m 70 power cleans Run 200m 70 box
Spartan Lite – Mon, Dec 5
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 1 RM Test or Squat Deload 5 x 5 @ 50% WOD AMRAP 8 100m Run
PrimusFit – Mon, Dec 5
Primus Fitness – PrimusFit Weightlifting Squat 1RM Test or Squat Deload 5 x 5 @ 50% 12min EMOM + 2min cash out (No Measure) 1:
PrimusFit – Sat, Dec 3
Primus Fitness – PrimusFit Warm Up WOD Not the WOD we asked for. Teams of 3 1000m Team Run 30 Burpees 45 Thrusters (115/75) 60
Spartan Lite – Fri, Dec 2
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 1 @ 95% Deadlift 2 x 1 @ 95% WOD Cool Down 10 RFT
PrimusFit – Fri, Dec 2
Primus Fitness – PrimusFit Weightlifting Press 3 x 1 @ 95% Deadlift 2 x 1 @ 95% WOD Cool Down 10 RFT 10 Sec Assault
PrimusFit – Thu, Dec 1
Primus Fitness – PrimusFit Warm Up WOD December Chips Every 2:00 Run 100m 50 Reps Each For Time Wall Balls AKBS (53/35) Leg Lifts Ball
Spartan Lite – Wed, Nov 30
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 1 @ 95% Press 3 x 1 @ 95% WOD Teams of 2 3
PrimusFit – Wed, Nov 30
Primus Fitness – PrimusFit Weightlifting Squat 3 x 1 @ 95% Press 3 x 1 @ 95% WOD Struggle Bus 3 Rounds For Time 20
PrimusFit – Tue, Nov 29
Primus Fitness – PrimusFit Warm Up WOD Teams of 2 35 Minute Cap Split Reps 1000m Row 20 Burpees 40 Pull Ups 60 Air Squats
Spartan Lite – Mon, Nov 28
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 1 @ 95% Deadlift 2 x 1 @ 95% WOD Go Knights! EMOM 20
PrimusFit – Mon, Nov 28
Primus Fitness – PrimusFit Weightlifting Squat 3 x 1 @ 95% Deadlift 2 x 1 95% WOD Grizzly Complex – 1 Power Clean + 1
PrimusFit – Wed, Nov 23
Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 90% Press 3 x 3 @ 90%
Spartan Lite – Wed, Nov 23
Primus Fitness – Spartan Lite Warm-up Weightlifting Squat 3 x 3 @ 90% Press 3 x 3 @ 90% WOD Turkey Trot Plus 1000m Run
PrimusFit – Tue, Nov 22
Primus Fitness – PrimusFit All the stuffing (Time) Partner split everything your way 100 cal cardio 90 step ups 80 push ups 70 Heavy RKB
PrimusFit – Mon, Nov 21
Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 90% Deadlift 2 x 3 @ 90% Turkey prep (Time) Skills: Double under practice then
Spartan Lite – Mon, Nov 21
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 90% Deadlift 2 x 3 @ 90% WOD Working for Turkey AMRAP
PrimusFit – Sat, Nov 19
Primus Fitness – PrimusFit Wod Team of 3 Buy in: 1000m sled push (2/1) 60 pull ups 75 P Clean 135/95 -30 tire flips 75
Spartan Lite – Fri, Nov 18
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 5 @ 85% Deadlift 2 x 5 @ 85% WOD 4 Rounds for Time
PrimusFit – Fri, Nov 18
Primus Fitness – PrimusFit Weightlifting Press 3 x 5 @ 85% Deadlift 2 x 5 @ 85% Wod 4 Rounds for Time 400 Meter Run
PrimusFit – Thu, Nov 17
Primus Fitness – PrimusFit 6x :90 Bear Complex 1 Bear Complex (do Not merge movements) P clean-Front squat-push press-back squat-behind the neck push press *add
Spartan Lite – Wed, Nov 16
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 5 @ 85% Press 3 x 5 @ 85% WOD Teams of 2 2
PrimusFit – Wed, Nov 16
Primus Fitness – PrimusFit Weightlifting Squat 3 x 5 @ 85% Press 3 x 5 @ 85% Wod For Time: 15-12-9-6: Deadlifts 225/155, 185/125 Calorie
PrimusFit – Tue, Nov 15
Primus Fitness – PrimusFit EMOM 8 3 P Snatches 95/65 3 Burpees Over the Bar AMRAP 30 Teams of 2-split reps 100 Wallballs (20/14) 80
Spartan Lite – Mon, Nov 14
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 5 @ 85% Deadlift 2 x 5 @ 85% Wod 21 – 15 –
PrimusFit – Mon, Nov 14
Primus Fitness – PrimusFit Weightlifting Squats 3 x 5 @ 85% Deadlift 2 x 5 @ 85% Wod For Time 100′ Farmer Carry (2×53/2×35) 1
PrimusFit – Sat, Nov 12
Primus Fitness – PrimusFit Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run
Spartan Lite – Fri, Nov 11
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 5 @ 80% Deadlift 2 x 5 @ 80% WOD AMRAP 18 200m Run
PrimusFit – Fri, Nov 11
Primus Fitness – PrimusFit Weightlifting Press 4 x 5 @ 80% Deadlift 2 x 5 @ 80%
PrimusFit – Thu, Nov 10
Primus Fitness – PrimusFit Rainy days and rainbows 🌈 (No Measure) 12 min EMOM Evens-1 Rd of Cindy Odds- 5 cardio Calories 15 min Skills / Handstand Practice
Spartan Lite – Wed, Nov 9
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 5 @ 80% Press 3 x 5 @ 80% WOD A Storm’s Coming Teams
PrimusFit – Wed, Nov 9
Primus Fitness – PrimusFit Weightlifting Squat 4 x 5 @ 80% Press 4 x 5 @ 80% Sprints make you look jacked (Time) Conditioning 200m
Spartan Lite – Mon, Nov 7
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 5 @ 80% Deadlift 2 x 5 @ 80% WOD EMOM 20 1. 100m
PrimusFit – Mon, Nov 7
Primus Fitness – PrimusFit Weightlifting Squat 4 x 5 @ 80% Deadlift 2 x 5 @ 80% Do some stuff and things (Time) 4 Rds
PrimusFit – Sun, Nov 6
Primus Fitness – PrimusFit Anything you can do, I can do better (Annie Partner Format) (Time) 115/75 Power Clean Ladder- Perform one more rep than your
PrimusFit – Sat, Nov 5
Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-go) 30 linked arm sit-ups 1000m equipment carry – Barbell (95/65) + hammer Inside gym
Spartan Lite – Fri, Nov 4
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD
PrimusFit – Fri, Nov 4
Primus Fitness – PrimusFit Weightlifting Press 4 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD Warmup overhead squats for 15 minutes to
PrimusFit – Thu, Nov 3
Primus Fitness – PrimusFit WOD 50 tire step-ups 50 v-ups 800m sled push (45/25) 4 rounds of 10 push press (95/65) 10 PVC shoot throughs
Spartan Lite – Wed, Nov 2
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 8 @ 75% Press 3 x 8 @ 75% WOD Teams of 2 3
PrimusFit – Wed, Nov 2
Primus Fitness – PrimusFit Weightlifting Squat 4 x 8 @ 75% Press 4 x 8 @ 75% WOD 9 minute EMOM (3 sets) 10 in
PrimusFit – Tue, Nov 1
Primus Fitness – PrimusFit WOD 8 minute EMOM 1-4: 2 cleans (light) 5-8: 1 clean (med to heavy) Partners WOD (u-go-I-go) – 38 min time
Spartan Lite – Mon, Oct 31
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD Give Em Pumpkin to
PrimusFit – Mon, Oct 31
Primus Fitness – PrimusFit Weightlifting Squat 4 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD 3 rounds for time – 20 min
Spartan Lite – Fri, Oct 28
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 8 @ 70% Deadlift 2 x 8 @ 70% WOD 600m Row 21 –
PrimusFit – Fri, Oct 28
Primus Fitness – PrimusFit Weightlifting Press 4 x 8 @ 70% Deadlift 2 x 8 @ 70% WOD 800m Row 21 – 15 – 9
PrimusFit – Thu, Oct 27
Primus Fitness – PrimusFit Total Anarchy (No Measure) Total work broken your way [in event of rain substitute sled for 1000m row] 800 sled (53/35
Spartan Lite – Wed, Oct 26
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 8 @ 70% Press 3 x 8 @ 70% WOD Plank over the River
PrimusFit – Wed, Oct 26
Primus Fitness – PrimusFit Weightlifting Squat 4 x 8 @ 70% Press 4 x 8 @ 70% Conditioning (No Measure) Between Strength Training and WOD
PrimusFit – Tue, Oct 25
Primus Fitness – PrimusFit Partner DFIU (No Measure) 40 Dumbell G2OH 20 burpees 40 pull ups 20 burpees 400 m run together 200 m sled
Spartan Lite – Mon, Oct 24
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 8 @ 70% Dealift 2 x 8 @ 70% WOD AMRAP 8 100m Run
PrimusFit – Mon, Oct 24
Primus Fitness – PrimusFit Weightlifting Squat 4 x 8 @ 70% Deadlift 2 x 8 @ 70% Gross (No Measure) Rope climb instruction and practice
PrimusFit – Sat, Oct 22
Primus Fitness – PrimusFit WOD Teams of 3 For Time Split Reps 400m Team Run 75 Wall Balls 75 Push Ups 75 T2B 1500m Row
Spartan Lite – Fri, Oct 21
Primus Fitness – Spartan Lite Warm Up See Board Weightlifting Press 3 x 8 @ 65% Deadlift 2 x 8 @ 65% WOD 5 RFT
PrimusFit – Fri, Oct 21
Primus Fitness – PrimusFit Weightlifting Deadlift 2 x 6 @ 65% Press 4 x 6 @ 65% WOD 5 RFT 250m Row 3 Power Snatch
PrimusFit – Thu, Oct 20
Primus Fitness – PrimusFit Warm Up See Board WOD Too Soon? 1000m Run 200m Sled (1/0) 20 Pull Ups 40 Push Ups 80 Step Ups
Spartan Lite – Wed, Oct 19
Primus Fitness – Spartan Lite Warm Up See Board Weightlifting Squat 3 x 8 @ 65% Press 3 x 8 @ 65% WOD Teams of
PrimusFit – Wed, Oct 19
Primus Fitness – PrimusFit Weightlifting Press 4 x 6 @ 65% Squat 4 x 6 @ 65% WOD AMRAP 20 30 DUBS (2:1) 100m OH
PrimusFit – Tue, Oct 18
Primus Fitness – PrimusFit Warm Up See Board WOD Teams of 2 100 Reps Per Team 400m Run (Together) Air Squat Sit Up Push Up
Spartan Lite – Mon, Oct 17
Primus Fitness – Spartan Lite Warm Up See Board Weightlifting Squat 3 x 8 @ 65% Deadlift 2 x 8 @ 65% WOD For Time
PrimusFit – Mon, Oct 17
Primus Fitness – PrimusFit Weightlifting Squat 4 x 6 @ 65% Deadlift 2 x 6 @ 65% WOD Climb the Hill 3- 6 – 9
PrimusFit – Sat, Oct 15
Primus Fitness – PrimusFit Boogie oogie oogie (No Measure) Teams of 3 split reps 3RFT 30 HPC 30 FS 30 T2B 800m bar carry—— en
PrimusFit – Fri, Oct 14
Primus Fitness – PrimusFit Weightlifting Press 4 x 6 @ 60% Deadlift 2 x 6 @ 60% Beast Mode (No Measure) Handstand/headstand practice 6 min
Spartan Lite – Fri, Oct 14
Primus Fitness – Spartan Lite Warm Up See Board Weightlifting Press 3 x 8 @ 60% Deadlift 2 x 8 @ 60% WOD AMRAP 18
PrimusFit – Thu, Oct 13
Primus Fitness – PrimusFit Heavy Chevy (No Measure) All For Time (one click start complete all tasks in no particular order) Conditioning cardio: 800 m run Refine skills:
Spartan Lite – Wed, Oct 12
Primus Fitness – Spartan Lite Weightlifting Squat 3 x 8 @ 60% Press 3 x 8 @ 60% WOD Teams of 2 AMRAP 20 P1
PrimusFit – Wed, Oct 12
Primus Fitness – PrimusFit Weightlifting Squat 4 x 6 @ 60% Press 4 x 6 @ 60% 3x3x3 (No Measure) 3rds 20 AKB 15 goblet squat
PrimusFit – Tue, Oct 11
Primus Fitness – PrimusFit Just try and breathe (No Measure) Split anyway you like 2000m row 90 wall balls 50 pull ups 90 ball slams
Spartan Lite – Mon, Oct 10
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 8 @ 60% Deadlift 2 x 8 @ 60% WOD Furious Flips 5 RFT
PrimusFit – Mon, Oct 10
Primus Fitness – PrimusFit Weightlifting Squat 4 x 6 @ 60% Deadlift 2 x 6 @ 60% WOD 3 RFT 15 Deadlift 10 HPC 15 Pull
PrimusFit – Sat, Oct 8
Primus Fitness – PrimusFit Conditioning Teams of 3-Split reps 1000m sled push (2/1) 60 P Cleans (135/95) 60 Pull-Ups -25 hollow rocks each at the
Spartan Lite – Fri, Oct 7
Primus Fitness – Spartan Lite Warm Up See Board Weightlifting Deadlift 3 x 8 @ 55% Press 2 x 8 @ 55% WOD 4 RFT 200
PrimusFit – Fri, Oct 7
Primus Fitness – PrimusFit Weightlifting Deadlift 5 x5 @ 50% Jerk 3 x 3 @ 50% Conditioning 4 RFT 200 Meter Run 25 Sit-ups 15 Deadlifts