WELCOME TO THE

Primus CrossFit

WORKOUT OF THE DAY

PrimusFit – Sat, Aug 3

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

PrimusFit – Sat, Aug 3

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

PrimusFit – Fri, Aug 2

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

PrimusFit – Fri, Aug 2

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

Spartan Lite – Fri, Aug 2

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)

PrimusFit – Fri, Aug 2

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

PrimusFit – Fri, Aug 2

Primus Fitness – PrimusFit Weightlifting Snatch 1 Rep Max 20 Min

PrimusFit – Thu, Aug 1

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

Spartan Lite – Wed, Jul 31

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

PrimusFit – Wed, Jul 31

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)

PrimusFit – Wed, Jul 31

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

PrimusFit – Tue, Jul 30

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

Spartan Lite – Mon, Jul 29

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

PrimusFit – Mon, Jul 29

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

PrimusFit – Mon, Jul 29

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

Spartan Lite – Mon, Jul 29

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

PrimusFit – Mon, Jul 29

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

PrimusFit – Sat, Jul 27

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)

PrimusFit – Fri, Jul 26

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)

Spartan Lite – Fri, Jul 26

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

PrimusFit – Fri, Jul 26

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

PrimusFit – Fri, Jul 26

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

PrimusFit – Thu, Jul 25

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

PrimusFit – Thu, Jul 25

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

PrimusFit – Wed, Jul 24

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

PrimusFit – Wed, Jul 24

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

PrimusFit – Tue, Jul 23

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

PrimusFit – Tue, Jul 23

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

PrimusFit – Tue, Jul 23

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

PrimusFit – Mon, Jul 22

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

PrimusFit – Mon, Jul 22

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

PrimusFit – Mon, Jul 22

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

PrimusFit – Mon, Jul 22

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’

Spartan Lite – Mon, Jul 22

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

PrimusFit – Mon, Jul 22

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’

PrimusFit – Mon, Jul 22

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=

PrimusFit – Sat, Jul 20

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)

Spartan Lite – Fri, Jul 19

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

PrimusFit – Fri, Jul 19

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)

PrimusFit – Thu, Jul 18

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

PrimusFit – Thu, Jul 18

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

PrimusFit – Wed, Jul 17

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

Spartan Lite – Wed, Jul 17

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

PrimusFit – Tue, Jul 16

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)

PrimusFit – Mon, Jul 15

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

PrimusFit – Mon, Jul 15

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

Spartan Lite – Mon, Jul 15

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

PrimusFit – Mon, Jul 15

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*

PrimusFit – Sat, Jul 13

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

PrimusFit – Fri, Jul 12

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

Spartan Lite – Fri, Jul 12

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

PrimusFit – Fri, Jul 12

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)

PrimusFit – Thu, Jul 11

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

PrimusFit – Thu, Jul 11

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

Spartan Lite – Wed, Jul 10

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

PrimusFit – Wed, Jul 10

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

PrimusFit – Wed, Jul 10

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

PrimusFit – Tue, Jul 9

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

Spartan Lite – Mon, Jul 8

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up Weightlifting EMOM 8 Power Clean + Clean 35% → 85% WOD EMOM 15 1. 15 AKBS

PrimusFit – Mon, Jul 8

Primus Fitness – PrimusFit Warm-up Weightlifting EMOM 8 Power Clean + Clean 35% → 85% WOD EMOM 15 1. 15 AKBS + Max Step Up

PrimusFit – Mon, Jul 8

Primus Fitness – PrimusFit Warm-up Weightlifting EMOM 8 Power Clean + Clean 35% → 85% WOD EMOM 15 1. 15 AKBS + Max Step Up

PrimusFit – Sat, Jul 6

Primus Fitness – PrimusFit Warm-up WOD Teams of 3 Split Reps 800m Team Run 15 Power Snatch (115/75) 30 Wall Ball 45 V Up 400m

PrimusFit – Sat, Jul 6

Primus Fitness – PrimusFit Warm-up WOD Teams of 3 Split Reps 800m Team Run 15 Power Snatch 30 Wall Ball 45 V Up 400m Sled

PrimusFit – Sat, Jul 6

Primus Fitness – PrimusFit Warm-up WOD Teams of 3 Split Reps

PrimusFit – Fri, Jul 5

Primus Fitness – PrimusFit Warm Up Weightlifting Snatches EMOM 8 Hang Power Snatch + Snatch 25% → 80% WOD 10 RFT 5 Cal Bike 6

PrimusFit – Fri, Jul 5

Primus Fitness – PrimusFit Warm Up Weightlifting Snatches EMOM 8 Hang Power Snatch + Snatch 25% → 80% WOD 10 RFT 5 Cal Bike 6

PrimusFit – Fri, Jul 5

Primus Fitness – PrimusFit Warm Up Weightlifting Snatches EMOM 8 Hang Power Snatch + Snatch 25% → 80% WOD

PrimusFit – Thu, Jul 4

Primus Fitness – PrimusFit Warm Up 9am WOD Teams of 3 All Reps – Split Distance For Time Row 1776 Meters then 6 Rounds as

PrimusFit – Thu, Jul 4

Primus Fitness – PrimusFit Warm Up 9am WOD Teams of 3 All Reps – Split Distance For Time Row 1776 Meters then 6 Rounds as

PrimusFit – Thu, Jul 4

Primus Fitness – PrimusFit Warm Up 9am WOD

Spartan Lite – Wed, Jul 3

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Jerks EMOM 8 Push Jerk + Split Jerk 25% → 85% WOD 5 RFT

PrimusFit – Wed, Jul 3

Primus Fitness – PrimusFit Warm Up Weightlifting Jerks EMOM 8 Push Jerk + Split Jerk 25% → 85% WOD 5 RFT 200m Run 5 Power

PrimusFit – Wed, Jul 3

Primus Fitness – PrimusFit Warm Up Weightlifting Jerks EMOM 8 Push Jerk + Split Jerk 25% → 85% WOD

Spartan Lite – Tue, Jul 2

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Teams of 2 For Time (35 Min Cap) Complete Reps/Cals in Any Order YGIG

PrimusFit – Tue, Jul 2

Primus Fitness – PrimusFit Warm Up Weightlifting Teams of 2 For Time (35 Min Cap) Complete Reps/Cals in Any Order YGIG 100 Cals Bike 100

Spartan Lite – Mon, Jul 1

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Cleans EMOM 8 Hang Power Clean + Clean 25% → 80% WOD AMRAP 18

PrimusFit – Mon, Jul 1

Primus Fitness – PrimusFit Warm Up Weightlifting Cleans EMOM 8 Hang Power Clean + Clean 25% → 80% WOD AMRAP 18 400m Run 8 Front

PrimusFit – Mon, Jul 1

Primus Fitness – PrimusFit Warm Up Weightlifting Cleans EMOM 8 Hang Power Clean + Clean 25% → 80% WOD AMRAP 18 400m Run 8 Front

PrimusFit – Sat, Jun 29

Primus Fitness – PrimusFit WOD For Time Teams of 3 (Split Reps, u-go-I-go) 1500m Row 400m sled push (45/25) 90 box jumps (24/20) 90 push-ups

PrimusFit – Fri, Jun 28

Primus Fitness – PrimusFit Weightlifting Snatches EMOM8 Power Snatch+Hang Snatch 25%→75% WOD Buy-in: 15 handstand push-ups 3 rounds of 20 cal bike 10 PVC shoot

Spartan Lite – Fri, Jun 28

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Snatches EMOM8 Power Snatch+Hang Snatch 25%→75% WOD Buy-in: 20 Pike push-ups 3 rounds of 14 cal

PrimusFit – Fri, Jun 28

Primus Fitness – PrimusFit WOD Buy-in: 15 handstand push-ups 3 rounds of 20 cal bike 10 PVC shoot throughs 2 full cleans Cash-out: 15 handstand

PrimusFit – Thu, Jun 27

Primus Fitness – PrimusFit WOD Conditioning – 40 min cap 400m sandbag run 10 Devils Press (30+/20+) 25 military sit-ups 40 Russian twists (20/15) 200m

PrimusFit – Thu, Jun 27

Primus Fitness – PrimusFit WOD Conditioning – 40 min cap 600m sandbag run 10 Devils Press (30+/20+) 25 military sit-ups 40 Russian twists (20/15) 200m

Spartan Lite – Wed, Jun 26

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting EMOM 8 Push Press + Push Jerk + Split Jerk 25% → 80% WOD 4 min

PrimusFit – Wed, Jun 26

Primus Fitness – PrimusFit Weightlifting EMOM 8 Push Press + Push Jerk + Split Jerk 25% → 80% WOD 4 min x 4 sets 200m

PrimusFit – Wed, Jun 26

Primus Fitness – PrimusFit WOD 4 min x 4 sets 200m run 16 DB snatches 10 toes to bar Rest remainder of the time RX+:

PrimusFit – Tue, Jun 25

Primus Fitness – PrimusFit WOD Warm-up: Partners sled push 3 x 100m each. Increase weight each set – empty, 1 plate, 2 plates. Partner WOD

Spartan Lite – Mon, Jun 24

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Cleans E1.5MOM 6 Power Clean + Hang Power Clean + Clean 25% → 75% WOD 12

PrimusFit – Mon, Jun 24

Primus Fitness – PrimusFit Weightlifting Cleans E1.5MOM 6 Power Clean + Hang Power Clean + Clean 25% → 75% WOD 12 minute AMRAP 10 wall

PrimusFit – Mon, Jun 24

Primus Fitness – PrimusFit WOD 12 minute AMRAP 10 wall balls (20/15) 1 clean & jerk 50m run L1: 95/65 L2: 135/95 L3: 155/105 4’

PrimusFit – Sat, Jun 22

Primus Fitness – PrimusFit WOD Teams of 3 (split reps, U-go-I-go) Team buy-in: 90 wall balls (20/15) Then (split reps, u-go-I-go): 30 snatches (75/55) 21