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

Primus Fitness – PrimusFit Metcon (No Measure) Teams of 3 Share reps and run together 45 Pull Ups 45 T2B 400m run together 75 thrusters

Primus Fitness – PrimusFit WOD 3 rounds for time 16 Alt. Dumbbell Snatches (50/35) 2 rope climbs 100 Double Unders

Primus Fitness – PrimusFit Weightlifting Snatch 1 Rep Max 20 Min WOD AMRAP 14 -10/8 Cal Bike -5 PVC Passthroughs -12 Box Jump Overs (Rx

Primus Fitness – PrimusFit Weightlifting Snatch 1 Rep Max 20 Min WOD AMRAP 14 -5 PVC Passthroughs -10/8 Cal Bike -12 Box Jump Overs (Rx

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Snatch 1 Rep Max 20 Min WOD 3 rounds for time 16 Alt. Dumbbell Snatches (30/20)

Primus Fitness – PrimusFit Weightlifting Snatch 1 Rep Max 20 Min WOD AMRAP 14 -5 PVC Passthroughs -10/8 Cal Bike -15 Box Jump Overs (Rx

Primus Fitness – PrimusFit Weightlifting Snatch 1 Rep Max 20 Min

Primus Fitness – PrimusFit WOD Part 1: Benchmark Test: 2K Row Part 2: 20 Minute EMOM Even: 12 Unbroken Wall Ball Shots (20/14) Odd: 6-8

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Split Jerk/Push Jerk 1 Rep Max 20 Min WOD 3 Rounds For Time: 400m Run 25

Primus Fitness – PrimusFit Weightlifting Split Jerk/Push Jerk 1 Rep Max 20 Min WOD 3 Rounds For Time: 400m Run 25 Deadlift (165/105) (205/135) (225/155)

Primus Fitness – PrimusFit Weightlifting Split Jerk/Push Jerk 1 Rep Max 20 Min

Primus Fitness – PrimusFit WOD For Time Teams of 2 Split Reps You Go I Go -400m DB Farmer Carry (40+/25+) -30 Syncro Push Jerks

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Clean (SL – Power Clean) 1 Rep Max 20 Min WOD Part 1 7 Minute AMRAP

Primus Fitness – PrimusFit Weightlifting Clean (SL – Power Clean) 1 Rep Max 20 Min WOD Part 1 7 Minute AMRAP 100m run 7 toes

Primus Fitness – PrimusFit Weightlifting Clean (SL – Power Clean) 1 Rep Max 20 Min WOD Part 1 7 Minute AMRAP 100m run 7 toes

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Clean (SL – Power Clean) 1 Rep Max 20 Min

Primus Fitness – PrimusFit Weightlifting Clean (SL – Power Clean) 1 Rep Max 20 Min

Primus Fitness – PrimusFit WOD Teams of 3 You Go I Go Split Reps Buy In: -45/36 Cal Bike (1 Bike, 1 Plank, 1 Rest)

Primus Fitness – PrimusFit Weightlifting Snatch EMOM 8 50% → 95% WOD For Time: -50 Wall Balls (20/14) -50 V-Ups -500m Suit Case Carry (53/35)

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Snatch EMOM 8 50% → 95% WOD AMRAP 10 -5 Hang Power Snatch -15 Cal Row

Primus Fitness – PrimusFit Weightlifting Snatch EMOM 8 50% → 95% WOD AMRAP 10 -5 Hang Power Snatch -15 Cal Row or Bike L1 95/65

Primus Fitness – PrimusFit WOD AMRAP 10 -5 Hang Power Snatch -15 Cal Row or Bike L1 95/65 L2 115/75 L3 135/95

Primus Fitness – PrimusFit WOD 4 RFT: (Rx+: 5 RDS) -800m Run *2’ Rest Between Each Round* *Score= Slowest Round/Fastest Round *Utilize Rest Time to

Primus Fitness – PrimusFit WOD *10’ Time Cap* Rest with remaining time 1-2-3-4-5-6-7-8(Rx+ 9-10) -Pull ups -Front Squat (95/65) *10’ Time Cap* 21-15-9 -T2B -Hang

Primus Fitness – PrimusFit Weightlifting Split Jerk EMOM 8 50% → 95% WOD AMRAP 12 -10 Cal Row -3 Squat Cleans -12 Cal Row -3

Primus Fitness – PrimusFit Weightlifting Split Jerk EMOM 8 50% → 95%

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go -1200m Team Run – then- 16 RDS (Relay Style, 8 RDS

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go -1200m Team Run – then- 16 RDS (Relay Style, 8 RDS

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go -1200m Team Run – then- 16 RDS (Relay Style, 8 RDS

Primus Fitness – PrimusFit Weightlifting Cleans EMOM 8 50 → 95% WOD EMOM 18 :45 Dubz (Sx Singles) :45 Alternating DB Goblet Lunges (Rx50/35, Sx

Primus Fitness – PrimusFit Weightlifting Cleans EMOM 8 50 → 95% WOD 5x 3’ Rounds -500/400m Row -15 HR Push Ups ( Rx+: 20) -Max

Primus Fitness – PrimusFit Weightlifting Cleans EMOM 8 50 → 95% WOD 5x 3’ Rounds -500/400m Row -15 HR Push Ups ( Rx+: 20) -Max

Primus Fitness – PrimusFit WOD 5x 3’ Rounds -500/400m Row -7 Burpee Over DB ( Rx+: 10) -Max DB Snatch with remaining time (50/35) *2’

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Cleans EMOM 8 50 → 95% WOD 5x 3’ Rounds -500/400m Row -7 Burpee Over Rower

Primus Fitness – PrimusFit WOD 5x 3’ Rounds -500/400m Row -7 Burpee Over Rower ( Rx+: 10) -Max DB Snatch with remaining time (50/35) *2’

Primus Fitness – PrimusFit WOD 5x 3’ Rounds -500/400m Row -7 Burpee Over Rower ( Rx+: 10) -Max DB Snatch with remaining time (50/35) Score=

Primus Fitness – PrimusFit Wod Teams of 3 (split reps, u-go-I-go) Buy-in: 20 synchro high 5 burpees 1000m equipment carry with the following: Kettlebell (53/35)

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Snatch EMOM 8 1 Full Snatch 50% → 90% WOD For Time: 27-21-15 -K2E -Sprawls -RKBS

Primus Fitness – PrimusFit Weightlifting Snatch EMOM 8 1 Full Snatch 50% → 90% WOD For Time: 27-21-15 -K2E -Sprawls -RKBS (Rx 53/35, RX+ 72/53)

Primus Fitness – PrimusFit Accessory 12’ EMOM: 12-16 Death March (6/10 RPE) 12-16 DB Side Plank Rotations (6/10) 6 Dual Cuban Press (4-5/10 RPE) Active

Primus Fitness – PrimusFit Accessory 12’ EMOM: 12-16 Death March (6/10 RPE) 12-16 DB Side Plank Rotations (6/10) 6 Dual Cuban Press (4-5/10 RPE) Active

Primus Fitness – PrimusFit Weightlifting EMOM 8 Split Jerk 50% → 90% WOD For Time: 50-40-30-20-10 -S/A DB Push Press (Rx 40/30) (Rx+ 50/35) -Sit

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting EMOM 8 Split Jerk 50% → 90% WOD For Time: 50-40-30-20-10 -S/A DB Push Press (Rx

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go 3 RFT: -1000/800m Row -50 Pullups -50 Box Jump Overs (24/20)

Primus Fitness – PrimusFit Weightlifting Cleans EMOM 8 1 Full Clean 50% → 90% WOD “The Chief” 5 Rounds AMRAP 3: -3 Power Clean (135/95)

Primus Fitness – PrimusFit Weightlifting Cleans EMOM 8 1 Full Clean 50% → 90% WOD “The Chief” 5 Rounds AMRAP 3: -3 Power Clean (135/95)

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Cleans EMOM 8 1 Full Clean 50% → 90% WOD “The Chief” Scaled 5 Rounds AMRAP

Primus Fitness – PrimusFit WOD “The Chief” 5 Rounds AMRAP 3: -3 Power Clean (135/95) -6 Push Up -9 Air Squat *1’ Rest Between Rounds*

Primus Fitness – PrimusFit Warm-up WOD Teams of 3 Split Reps 1500m Row 3 Rounds – 30 Thruster (115/75)(135/95) – 30 T2B – 30 Burpee

Primus Fitness – PrimusFit Warm-up Weightlifting Snatch EMOM 8 Power Snatch + Snatch 35% → 85% WOD 8 RFT 8-7-6-5-4-3-2-1 Cal Bike HPC (155/105) HSPU

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up Weightlifting Snatch EMOM 8 Power Snatch + Snatch 35% → 85% WOD 8 RFT 8-7-6-5-4-3-2-1 Cal

Primus Fitness – PrimusFit Warm-up Weightlifting Snatch EMOM 8 Power Snatch + Snatch 35% → 85% WOD 8 RFT 5 Cal Bike 8-7-6-etc HPC (155/105)

Primus Fitness – PrimusFit Warm-up WOD For Time 800m Sandbag Carry 3 Rounds – 10 Slam Ball – 10 Push Ups – 10 Leg Lifts

Primus Fitness – PrimusFit Warm-up WOD For Time 1000m Sandbag Carry 3 Rounds – 10 Slam Ball – 10 Push Ups – 10 Leg Lifts

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up Weightlifting EMOM 8 Push Press + Split Jerk 35% → 85% WOD AMRAP 20 500m/400m Row

Primus Fitness – PrimusFit Warm-up Weightlifting EMOM 8 Push Press + Split Jerk 35% → 85% WOD AMRAP 20 500m/400m Row 8 Bent Over Row

Primus Fitness – PrimusFit Warm-up Weightlifting EMOM 8 Push Press + Split Jerk 35% → 85% WOD AMRAP 20 500m/400m Row 8 Bent Over Row

Primus Fitness – PrimusFit Warm-up WOD Teams of 2 All Reps – All Calories 20 Cal Bike 20 Wall Ball 20 V Up 15 Cal