WELCOME TO THE
Primus Fitness
WORKOUT OF THE DAY
Thursday, 05-25-2017
Skill. Pistol Progression Conditioning. Murphy Deload 1000M Run 5 Rounds 5 SDLHP RX(95/65) 10 Incline Box Push-ups 15 Jumpies 1000M Run Shoulder Mobility
Wednesday, 05-24-2017
Strength. Push Jerk 1-1-1-1-1 Conditioning. 3 Rounds for time Double-Under Helen 21 KBS 12 pull-ups 50 double-unders (2:1 singles or 50 attempts) Men 53 RX/70
Wednesday, 05-24-2017
Strength. Push Jerk 1-1-1-1-1 Conditioning. 3 Rounds for time Double-Under Helen 21 KBS 12 pull-ups 50 double-unders (2:1 singles or 50 attempts) Men 53 RX/70
Tuesday, 05-23-2017
Group Warm-up Conditioning. Partner WOD* AMRAP 7 5 handstand pushups 7 box jumps 9 Russian KB Swings Resting Partner Front Plank Hold 3 Minute Rest
Friday, 05-19-2017
Strength. Deadlift Conditioning. For Time 21, 15, 9, 15, 21 Snatches 75/55 Pull Ups Russian Twist 2:1
Thursday, 05-18-2017
Skill. Pistols Conditioning. Murph Training Two Rounds for Time 400m Run 50 Air Squats 800m Run 50 Air Squats Cash Out. Push Ups Three sets
Wednesday, 05-17-2017
Strength. Bench/Strict Press Conditioning. EMOM. Two Rounds Kettlebell Swings 53/20 Ball Slams 20/15 Kettlebell Cleans Slam Ball Russian Twist Kettlebell Snatches Slam Ball Sit Ups
Wednesday, 05-17-2017
Strength. Bench/Strict Press Conditioning. EMOM. Two Rounds Kettlebell Swings 53/20 Ball Slams 20/15 Kettlebell Cleans Slam Ball Russian Twist Kettlebell Snatches Slam Ball Sit Ups
Tuesday, 05-16-2017
Group Warm Up Conditioning. Team AMRAP 30 (Team of Two) 10x Burpee Bar Touch (Pull Up Bar) Tall Guys use higher bar Girls that can’t
Friday, 05-12-2017
Strength: Back Squat 5×3 Conditioning. AMRAP 10 5 S2OH 7 Hang Cleans 9 Burpees L1 95/65 L2 115/80 L3 135/95, Burpee over Bar
Thursday, 05-11-2017
Group Warm-up Conditioning. Half Murph 800m Run 50 Pull Ups 100 Push Ups 150 Air Squats 800m Run
Thursday, 05-11-2017
Group Warm-up Conditioning. Half Murph 800m Run 50 Pull Ups 100 Push Ups 150 Air Squats 800m Run
Wednesday, 05-10-2017
Strength: Push Press 3-3-3-1-1-1 Conditioning. 4 Rounds 1 Min. Double Unders 1 Min. Power Snatch 75/55 1 Min. Sit-ups 1 Min. Lunges 1 Min. Rest
Wednesday, 05-10-2017
Strength: Push Press 3-3-3-1-1-1 Conditioning. 4 Rounds 1 Min. Double Unders 1 Min. Power Snatch 75/55 1 Min. Sit-ups 1 Min. Lunges 1 Min. Rest
Tuesday, 05-09-2017
Group Warm-up Conditioning. For Time 50 Cal. Row 50 Box Jumps 24/20 50 KB Swings 53/35 50 Wall Balls 20/14 50 Ring Dips 50 Wall
Tuesday, 05-09-2017
Group Warm-up Conditioning. For Time 50 Cal. Row 50 Box Jumps 24/20 50 KB Swings 53/35 50 Wall Balls 20/14 50 Ring Dips 50 Wall
Friday, 05-05-2017
Strength. Overhead Squat 3-4 warm-up sets, then 3,3,3,3 HASP Conditioning. 9-15-21 Power Snatch 95/65 Box Jump 24/20 1 Rope Climb after each round
Friday, 05-05-2017
Strength. Overhead Squat 3-4 warm-up sets, then 3,3,3,3 HASP Conditioning. 9-15-21 Power Snatch 95/65 Box Jump 24/20 1 Rope Climb after each round
Thursday, 05-04-2017
Warm Up Firebase Spartan Obstacle Course Conditioning. Murph Training “Nicole”. AMRAP 20 Max Effort Pull-ups 400M Run
Thursday, 05-04-2017
Warm Up Firebase Spartan Obstacle Course Conditioning. Murph Training “Nicole”. AMRAP 20 Max Effort Pull-ups 400M Run
Wednesday, 05-03-2017
Strength. Split Jerk from the Rack 3-4 warm up sets, then 2-2-2-2 HASP Squat Clean Warm-up Conditioning. 15 minute AMRAP Squat Cleans and Burpees Perform
Wednesday, 05-03-2017
Strength. Split Jerk from the Rack 3-4 warm up sets, then 2-2-2-2 HASP Squat Clean Warm-up Conditioning. 15 minute AMRAP Squat Cleans and Burpees Perform
Tuesday, 05-02-2017
Group Warm-up Ab-mat Relays – Carry Ab-mat to each cone Cone 1 – 5 Air Squats, Cone 2 – 5 Sit-ups, Cone 3 – 5
Tuesday, 05-02-2017
Group Warm-up Ab-mat Relays – Carry Ab-mat to each cone Cone 1 – 5 Air Squats, Cone 2 – 5 Sit-ups, Cone 3 – 5
Friday, 04-28-2017
Strength Power Snatch 5-5-3-3-1-1 Conditioning. For Time 50-40-30-20-10 Cal. Row 10-8-6-4-2 Ground to Overhead 135/95
Friday, 04-28-2017
Strength Power Snatch 5-5-3-3-1-1 Conditioning. For Time 50-40-30-20-10 Cal. Row 10-8-6-4-2 Ground to Overhead 135/95
Thursday, 04-27-2017
Skill. Muscle-up/ Pull-up Test out Conditioning Murph Training AMRAP 20 800M Run Max Effort Ring Rows 20 Air Squats 200M Run Max Effort Ring Rows
Wednesday, 04-26-2017
Strength. Max Strict or Bench Press Conditioning. 3 Rounds For Time 10 Deadlifts 185/135 10 Box Jumps 24/20 10 Hang Power Clean 135/95 10 HSPU
Tuesday, 04-25-2017
Group Warm-up Conditioning Teams of 2 . 2 Rounds For Time 80 Wall Balls 20/14 400m Run 60 T2B 400m 40 Front Rack Lunges 95/65
Friday, 04-21-2017
Strength. Deadlift 50×5, 55×4, 60×3, 65×2, 70×1, 75×1, 80×1 Conditioning. 4 Rounds. AMRAP 3 10 Front Squats 15 KB Swing 53/35 Max Cal. Row 2
Thursday, 04-20-2017
Skill. Muscle-up Progression Conditioning. For Time 1,000m Run 50 Wall Balls 24/20 40 Box Jumps 20/14 30 P Cleans 135/95 20 DB Snatch 45+/25+ 10
Thursday, 04-20-2017
Skill. Muscle-up Progression Conditioning. For Time 1,000m Run 50 Wall Balls 24/20 40 Box Jumps 20/14 30 P Cleans 135/95 20 DB Snatch 45+/25+ 10
Wednesday, 04-19-2017
Strength. Strict/Bench Press 50×5, 55×4, 60×3, 65×2, 70×1, 75×1, 80×1, 70 AMRAP Conditioning. AMRAP 10 6 P. Snatch 9 Deadlifts Unbroken Double Unders L1 95/65,
Wednesday, 04-19-2017
Strength. Strict/Bench Press 50×5, 55×4, 60×3, 65×2, 70×1, 75×1, 80×1, 70 AMRAP Conditioning. AMRAP 10 6 P. Snatch 9 Deadlifts Unbroken Double Unders L1 95/65,
Friday, 04-07-2017
Strength. Deadlifts 5 x 3 (3 warmup sets, followed by 5×3 – 80%, 80%, 85%, 85%, 90% ) Conditioning. 15 AMRAP 5 Handstand Push-ups 7
Friday, 04-07-2017
Strength. Deadlifts 5 x 3 (3 warmup sets, followed by 5×3 – 80%, 80%, 85%, 85%, 90% ) Conditioning. 15 AMRAP 5 Handstand Push-ups 7
Thursday, 04-06-2017
Skill. Bar muscle up / pull-up progression Conditioning. Spartan Training AMRAP 20. Teams of 2 200M Sandbag or Plate Carry Run 100 Hammer Strikes 30
Wednesday, 04-05-2017
Strength. Press or bench press Conditioning. 4 rounds for time* 10 Power Snatch (115/80) (135/95) 15 Push-ups 400M Run *30 Minute Cap
Tuesday, 04-04-2017
Group Warm-up High knees, butt kicks, karaoke, lunge twist, jumpies, Samson stretch 2 Rounds AMRAP 9 10 Wall Balls 20/14 20 Kettlebell Swings 53/35 10
Tuesday, 04-04-2017
Group Warm-up High knees, butt kicks, karaoke, lunge twist, jumpies, Samson stretch 2 Rounds AMRAP 9 10 Wall Balls 20/14 20 Kettlebell Swings 53/35 10
Friday, 03-31-2017
Strength: 1RM barbell complex 1 full clean + 1 front squat + 1 jerk Conditioning. “GO Time” 7 full clean & jerks @ 85% of
Friday, 03-31-2017
Strength: 1RM barbell complex 1 full clean + 1 front squat + 1 jerk Conditioning. “GO Time” 7 full clean & jerks @ 85% of
Thursday, 03-30-2017
Skill: Bar muscle-up practice and skill work Conditioning. For Time 50 hammer strikes 50m bear crawl 1K run 20 bar muscle-ups (see levels) 1K run
Thursday, 03-30-2017
Skill: Bar muscle-up practice and skill work Conditioning. For Time 50 hammer strikes 50m bear crawl 1K run 20 bar muscle-ups (see levels) 1K run
Wednesday, 03-29-2017
Strength: Strict press/bench press 20’ on-the-minute (OTM) workout OTM x 8′ 1 – 10 ball slams 2 – 20’ max effort row OTM x 6′
Wednesday, 03-29-2017
Strength: Strict press/bench press 20’ on-the-minute (OTM) workout OTM x 8′ 1 – 10 ball slams 2 – 20’ max effort row OTM x 6′
Friday, 03-24-2017
Strength. Deadlift 5×3 80%, 80%, 85%, 85%, 90% Conditioning. For Time 21-15-9 Squat Cleans 135/95 21 Pull-ups
Friday, 03-24-2017
Strength. Deadlift 5×3 80%, 80%, 85%, 85%, 90% Conditioning. For Time 21-15-9 Squat Cleans 135/95 21 Pull-ups
Thursday, 03-23-2017
Skill. Bar Muscle-ups Conditioning. 4 Rounds for time 500M Row 18 Wall Balls 15 Burpees 2 Rope Climbs
Thursday, 03-23-2017
Skill. Bar Muscle-ups Conditioning. 4 Rounds for time 500M Row 18 Wall Balls 15 Burpees 2 Rope Climbs
Wednesday, 03-22-2017
Strength. Bench Press or Strict Press 50%x5, 55%x4, 60%x3, 65%x2, 70Xx1, 75%x1, 80%x1 65% AMRAP Conditioning. AMRAP 15 5 Handstand Push-ups 10 Power Snatches L1
Tuesday, 03-21-2017
Shoulder Mobility Bands Group Warm-up (Power Clean) Conditioning. For Time* 800M Run 30 Power Cleans 30 Push ups 30 Box Jumps (24/20) 600M Run 15
Friday, 03-17-2017
Group Warm Up Crossfit Open 17.4 AMRAP 13 55 Deadlifts 225/155 55 Wall Balls 20/14 55 Calorie Row 55 HSPU Cash Out 30 Sit Ups
Friday, 03-17-2017
Group Warm Up Crossfit Open 17.4 AMRAP 13 55 Deadlifts 225/155 55 Wall Balls 20/14 55 Calorie Row 55 HSPU Cash Out 30 Sit Ups
Thursday, 03-16-2017
Skill: Muscle-up Progression Conditioning 4 Rounds 400m Run 21 Wall Balls 20/14 15 KB Swings 53/35 9 S2OH 95/65
Wednesday, 03-15-2017
Strength: Presses 50×5, 60×4, 70×3, 75×2, 80×1, 85×1, 90×1, 75 AMRAP Conditioning 5 Rounds at each station 40 sec on/20 sec off total of 5
Friday, 03-10-2017
Open 2017 17-3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65 Then, 3 rounds of: 7 chest-to-bar pull-ups 5
Thursday, 03-09-2017
Skill. Muscle Ups Red Pill. Clean Complex (EMOM 10) Power Clean Hang Clean (Squat) Front Squat Blue Pill. 5 Rounds for Time 3 Muscle Up
Wednesday, 03-08-2017
Strength. Week 2 Presses Conditioning. For Time 21 Cal Row Snatch Complex: Snatch Pull (below the knee) Power Snatch Hang Snatch (squat) Snatch Balance (squat)
Wednesday, 03-08-2017
Strength. Week 2 Presses Conditioning. For Time 21 Cal Row Snatch Complex: Snatch Pull (below the knee) Power Snatch Hang Snatch (squat) Snatch Balance (squat)
Tuesday, 03-07-2017
Conditioning. For Time 1000m Run 21 HSPU 45#/25# 21 Box Jump 30”/24” 21 Air Squats 800m Run 15 HSPU 45#/25# 15 Box Jump 30”/24” 15
Tuesday, 03-07-2017
Conditioning. For Time 1000m Run 21 HSPU 45#/25# 21 Box Jump 30”/24” 21 Air Squats 800m Run 15 HSPU 45#/25# 15 Box Jump 30”/24” 15
Friday, 03-03-2017
The Open 17.2 AMRAP 12 minutes 2 Rounds of….. 50ft weighted walking lunges w/ DB in front rack position Rx 50/35 16 T2B 8 DB
Friday, 03-03-2017
The Open 17.2 AMRAP 12 minutes 2 Rounds of….. 50ft weighted walking lunges w/ DB in front rack position Rx 50/35 16 T2B 8 DB
Wednesday, 03-01-2017
Strength: Strict/Bench Press 50×5, 55×4, 60×3, 65×2, 70×1 75×1, 80×1, 65 AMRAP Conditioning 4 Rounds for Time 500m Row 20 Ball Slams 20+/10+ 25 Box
Tuesday, 2-28-2017
Group Warm-up Conditioning AMRAP 30. Teams of 2 Relay Style 5 Burpees 10 Wall Balls 20/14 15 KB Swings 53/35 Cash Out 200m Sled/ Prowler
Thursday, 02-23-2017
Skill Rope Climb (Beginner to Advance) Conditioning. AMRAP 17 20 Double Unders 15 Wall Balls 5 Tire Flips 2 Rope Climbs Cash Out. Tabata Abs.
Wednesday, 02-22-2017
EMOM 10 Odd – 10 Push-Ups (Plyo Advanced) Even – 1 Clean + 1 Front Squat + 1 Jerk Conditioning. 4 Rounds for time (RTG
Tuesday, 02-21-2017
Group Warm up Conditioning. For time*. Teams of 2 3000M Row 60 Kettlebell Swings 53/35 30 Lateral Barbell Burpees 60 Box Jumps 24/20 30 Deadlifts,
Monday, 02-20-2017
Barbell Warm UP Conditioning 800M Run 21 Power Snatch, 21 K2E 400M Run 15 Thrusters, 15 K2E 200M Run 9 Power Cleans, 9 K2E RX
Saturday, 02-18-2017
31 Heroes AMRAP 31 minutes. Teams of 2 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps Partner #1 will perform the work above while
Saturday, 02-18-2017
31 Heroes AMRAP 31 minutes. Teams of 2 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps Partner #1 will perform the work above while
Friday, 02-17-2017
Strength 1 Rep Max Deadlift Conditioning For Time 21 DB Thrusters 50/35 400m Run 18 DB Thruster 400m Run 15 DB Thruster 400m Run
Friday, 02-17-2017
Strength 1 Rep Max Deadlift Conditioning For Time 21 DB Thrusters 50/35 400m Run 18 DB Thruster 400m Run 15 DB Thruster 400m Run
Thursday, 02-16-2017
Skill Work: Double Unders Red Pill Amrap 15 12 Box Jumps 24/20 9 Hang Power Cleans 115/80 6 Man Makers 35+/20+ Blue Pill For time
Thursday, 02-16-2017
Skill Work: Double Unders Red Pill Amrap 15 12 Box Jumps 24/20 9 Hang Power Cleans 115/80 6 Man Makers 35+/20+ Blue Pill For time
Wednesday, 02-15-2017
Strength 1 Rep Max Jerk Conditioning “Cindy” AMRAP 20 5 Pull-ups 10 Push-ups 15 Air Squats or “Mary” AMRAP 20 5 HSPU 10 Pistols 15
Tuesday, 02-14-2017
Group Warm-up Conditioning. Teams of 2 AMRAP 30 30 Wall Balls 20/14 15 KB Swings 10 Parallette pass through 250m Row Partner 1 completes wall
Friday, 02-10-2017
Barbell Warm Up Strength. Deadlift 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 75 Conditioning. AMRAP 12 3, 6,
Friday, 02-10-2017
Barbell Warm Up Strength. Deadlift 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 75 Conditioning. AMRAP 12 3, 6,
Thursday, 02-09-2017
Skill. Double Unders Conditioning Red Pill. AMRAP 9 21 Double Unders 15 Sit-ups 9 Deadlifts 135/95 Blue Pill. 5 Rounds for Time 200m Run 20
Thursday, 02-09-2017
Skill. Double Unders Conditioning Red Pill. AMRAP 9 21 Double Unders 15 Sit-ups 9 Deadlifts 135/95 Blue Pill. 5 Rounds for Time 200m Run 20
Wednesday, 02-08-2017
Barbell Warm Up Strength. Split Jerk 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 75 Conditioning. AMRAP 15 5
Wednesday, 02-08-2017
Barbell Warm Up Strength. Split Jerk 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 75 Conditioning. AMRAP 15 5
Tuesday, 02-07-2017
Group Warm Up Conditioning. “Daniel” for Time 50 Pull-ups 400 meter run 21 Thrusters (95/65) 800 meter run 21 Thrusters 400 meter run 50 Pull-ups
Tuesday, 02-07-2017
Group Warm Up Conditioning. “Daniel” for Time 50 Pull-ups 400 meter run 21 Thrusters (95/65) 800 meter run 21 Thrusters 400 meter run 50 Pull-ups
Monday, 02-06-2017
Barbell Warm Up Strength. Cleans 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 75 Conditioning. 5 Rounds for Time
Friday, 02-03-2017
Strength Deadlifts Conditioning. 5 Rounds for time. 10 Deadlifts @ BW Suicide Sprints Cash Out. 5 Sets for Quality 10 Good Mornings @20-25% Deadlift 1RM
Thursday, 02-02-2017
Skill. Unbroken Double Unders Pick a number (hopefully higher than last week) and see how many sets you can complete. Conditioning. Red Pill. EMOM 15.
Thursday, 02-02-2017
Skill. Unbroken Double Unders Pick a number (hopefully higher than last week) and see how many sets you can complete. Conditioning. Red Pill. EMOM 15.
Wednesday, 02-01-2017
Strength Jerks Conditioning. 20 Minute AMRAP 5 Strict Press 10 Box Jumps 15 Twisting Mountain Climbers* *Same as a normal mountain climber, but knee is
Tuesday, 01-31-2017
Group Warm Up Run, Shoulders, Hips Conditioning. 10 Rounds for Time 100m Run 10 Snatches (95/65) 10 Bar Facing Burpees 10 Front Squat (95/65) 10
Friday, 01-27-2017
Strength: Deadlift 60×2 65×2 70×2 75×2 80×2 85x2x2 Conditioning “KareBear” 150 Wallballs EMOM 1 Bear Complex L1 95/65 L2 115/80 L3 135/95
Thursday, 01-26-2017
Skill Review: Double Unders Skill EMOM x10 Odd: Double Unders Even: 2 Rope Climbs L1 10 Unbroken Double Unders L2 20 Unbroken Double Unders L3
Wednesday, 01-25-2017
Strength: Split Jerk 60×2 65×2 70×2 75×2 80×2 85x2x2 Conditioning 5 Rounds for Time 10 OHS 3 Muscle ups (2Pull-up + Dip) 15 Cal. Row
Wednesday, 01-25-2017
Strength: Split Jerk 60×2 65×2 70×2 75×2 80×2 85x2x2 Conditioning 5 Rounds for Time 10 OHS 3 Muscle ups (2Pull-up + Dip) 15 Cal. Row
Tuesday, 01-24-2017
Group Warm-up Conditioning Teams of 2. For Time 60 Deadleifts Barbell Carry Murphy Loop 50 Cleans Barbell Carry Murphy Loop 40 Back Rack Lunges Barbell
Tuesday, 01-24-2017
Group Warm-up Conditioning Teams of 2. For Time 60 Deadleifts Barbell Carry Murphy Loop 50 Cleans Barbell Carry Murphy Loop 40 Back Rack Lunges Barbell
Monday, 01-23-2017
Strength Squat Clean 60×2, 65×2, 70×2, 75×2, 80×2, 85x2x2 Conditioning 21-15-9 Hand Release Push-ups T2B Air Squats Cash Out 8 Round 30/30 Row Sprints