WELCOME TO THE
Primus CrossFit
WORKOUT OF THE DAY
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
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 Racked DB
Spartan Lite – Wed, Jan 31
Primus Fitness – Spartan Lite Warm Up Weightlifting Jerk – Split & Power 5 x 5 @ 50% WOD AMRAP 22 Teams of 2 Buy
PrimusFit – Wed, Jan 31
Primus Fitness – PrimusFit WOD 5 RFT: -12 Hang DB Snatch (50/35) -48ft Racked DB Lunge -12 Sprawls Over DB
PrimusFit – Tue, Jan 30
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps Buy In: 12 Tire Flips + 80 Hammer Strikes 3 Rounds: -400m Run -50 Hollow
PrimusFit – Tue, Jan 30
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps Buy In: 12 Tire Flips + 80 Hammer Strikes 3 Rounds: -400m Run -40 Situps
PrimusFit – Tue, Jan 30
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps Buy In: 12 Tire Flips + 80 Hammer Strikes 3 Rounds: -400m Run -30 Goblet
PrimusFit – Mon, Jan 29
Primus Fitness – PrimusFit Weightlifting Cleans 5 x 5 @ 50% WOD 18’ AMRAP: -500/400m Row -15 Box Jump Overs (24/20) -12 Strict Press L1:75/55
Spartan Lite – Mon, Jan 29
Primus Fitness – Spartan Lite Warm Up Weightlifting Cleans 5 x 5 @ 50% WOD 18’ AMRAP: -500/400m Row -15 Box Jump Overs (16/12) -12
PrimusFit – Mon, Jan 29
Primus Fitness – PrimusFit Weightlifting Cleans 5 x 5 @ 50% WOD 18’ AMRAP: -500/400m Row -15 Box Jump Overs (24/20) -12 Strict Press L1:75/55
PrimusFit – Mon, Jan 29
Primus Fitness – PrimusFit Weightlifting Cleans 5 x 5 @ 50% WOD 18’ AMRAP: -500/400m Row -15 Box Jump Overs (24/20) -12 Strict Press L1:75/55
PrimusFit – Mon, Jan 29
Primus Fitness – PrimusFit WOD 18’ AMRAP: -500/400m Row -15 Box Jump Overs (24/20) -12 Strict Press L1:75/55 L2: 95/65 L3: 115/75
PrimusFit – Sat, Jan 27
Primus Fitness – PrimusFit Warm Up WOD To WOD or not to WOD, that is the question. Teams of 3/Split Reps For Time 1000m Sled
PrimusFit – Fri, Jan 26
Primus Fitness – PrimusFit Weightlifting Sumo Deadlift 1 RM Test WOD Thou and I are too wise to woo peaceably. 7 RFT 15 Sec Bike
PrimusFit – Fri, Jan 26
Primus Fitness – PrimusFit Weightlifting Sumo Deadlift 1 RM Test WOD
PrimusFit – Thu, Jan 25
Primus Fitness – PrimusFit Warm Up WOD Thou and I are too wise to woo peaceably.
Spartan Lite – Wed, Jan 24
Primus Fitness – Spartan Lite Warm Up Weightlifting Bench Press 1RM Test WOD Though she be little, she is fierce. AMRAP 16 100m Sled (3/2)
PrimusFit – Wed, Jan 24
Primus Fitness – PrimusFit Weightlifting Bench Press 1 RM Test WOD Though she be little, she is fierce. AMRAP 16 100m Sled (3/2) 1 Round
PrimusFit – Wed, Jan 24
Primus Fitness – PrimusFit Weightlifting Bench Press 1 RM Test WOD Though she be little, she is fierce. AMRAP 16 100m Sled (3/2) 1 Round
PrimusFit – Wed, Jan 24
Primus Fitness – PrimusFit Weightlifting Bench Press 1 RM Test WOD Though she be little, she is fierce. AMRAP 16 100m Sled (3/2) 1 Round
Spartan Lite – Wed, Jan 24
Primus Fitness – Spartan Lite Warm Up Weightlifting Bench Press 1RM Test WOD Though she be little, she is fierce. AMRAP 16 100m Sled (3/2)
PrimusFit – Wed, Jan 24
Primus Fitness – PrimusFit Weightlifting Bench Press 1 RM Test WOD Though she be little, she is fierce. AMRAP 16 100m Sled (3/2) 1 Round
PrimusFit – Tue, Jan 23
Primus Fitness – PrimusFit Warm Up WOD Jesters do Oft prove Prophets Teams of 2\Split Reps For Time 1000m Row 80 Air Squat 80 Push
PrimusFit – Tue, Jan 23
Primus Fitness – PrimusFit Warm Up WOD Jesters do Oft prove Prophets
PrimusFit – Mon, Jan 22
Primus Fitness – PrimusFit Weightlifting Low Bar Back Squat 1RM Test WOD The Portrait of a Blinking Idiot. 21 – 15 – 9 SA Snatch
Spartan Lite – Mon, Jan 22
Primus Fitness – Spartan Lite Warm Up Weightlifting Low Bar Back Squat 1RM Test WOD The Portrait of a Blinking Idiot. 21 – 15 –
PrimusFit – Mon, Jan 22
Primus Fitness – PrimusFit Weightlifting Low Bar Back Squat 1RM Test WOD The Portrait of a Blinking Idiot. 21 – 15 – 9 SA Snatch
PrimusFit – Sat, Jan 20
Primus Fitness – PrimusFit Warm Up WOD Put Money in Thy Purse Teams of 3/ Split Reps For Time 60 Calories Bike 45 Goblet Squat
PrimusFit – Sat, Dec 23
Primus Fitness – PrimusFit Wod 12 Days of Christmas 1 Sumo Deadlift High-Pull 2 Snatches 3 Sprawls 4 Thrusters 5 American Kettlebell swings 6 Toes
PrimusFit – Fri, Dec 22
Primus Fitness – PrimusFit Weightlifting Sumo Deadlift 4 x 6 @ 85% Wod Buy-in: 20 cal bike 4 Rounds of 25 Double Unders 7 Pullups
PrimusFit – Fri, Dec 22
Primus Fitness – PrimusFit Weightlifting Sumo Deadlift 4 x 6 @ 85% Wod Buy-in: 20 cal bike 4 Rounds of 25 Double Unders 7 Pullups
Spartan Lite – Fri, Dec 22
Primus Fitness – Spartan Lite Warm Up Weightlifting Sumo Deadlift 4 x 6 @ 85% WOD Buy-in: 20 cal bike 4 Rounds of 50 Jump
PrimusFit – Fri, Dec 22
Primus Fitness – PrimusFit Wod Buy-in: 20 cal bike 4 Rounds of 25 Double Unders 7 Pullups 7 Dips 7 C&J Cash-out: 20 cal bike
PrimusFit – Fri, Dec 22
Primus Fitness – PrimusFit Wod 4 Rounds for Time Buy-in: 20 cal bike 25 Double Unders 7 Pullups 7 Dips 7 C&J Cash-out: 20 cal
PrimusFit – Thu, Dec 21
Primus Fitness – PrimusFit Wod 800m run 2 rounds of 24 KB deadlifts 24 goblet squats 24 American KBS 12 Weighted sit-ups (25/15) 12 box
PrimusFit – Wed, Dec 20
Primus Fitness – PrimusFit Weightlifting Bench Press 4 x 6 @ 85% Wod 5 Rounds 2 Minutes On, 1 Minute Off of: AMRAP 8 Hang
Spartan Lite – Wed, Dec 20
Primus Fitness – Spartan Lite Warm Up Weightlifting Bench Press 4 x 6 @ 85% WOD AMRAP 22 Teams of 2 Buy In – 400m
PrimusFit – Wed, Dec 20
Primus Fitness – PrimusFit Wod 5 Rounds 2 Minutes On, 1 Minute Off of: AMRAP 8 Hang Power Snatch (75/55) 8 Burpee Rest 1 minute
PrimusFit – Mon, Dec 18
Primus Fitness – PrimusFit Weightlifting Low Bar Squat 4 x 6 @ 85% Wod 18 min cap Buy in: 30 Wall Balls (20/14) 4 rounds
PrimusFit – Mon, Dec 18
Primus Fitness – PrimusFit Wod 18 min cap Buy in: 30 Wall Balls (20/14) 4 rounds of 6 Power Cleans 8 Shoulder-to-overheads 10 Toes to
PrimusFit – Mon, Dec 18
Primus Fitness – PrimusFit Wod 18 min cap Buy in: 30 Wall Balls (20/14) 4 rounds of 6 Power Cleans 8 shoulder to overheads 10
Spartan Lite – Mon, Dec 18
Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Squat 4 x 6 @ 85% WOD 4 RFT 300m Row 15 AKBS 20 V Up
PrimusFit – Sat, Dec 16
Primus Fitness – PrimusFit WOD Teams Of 3 Split Reps You Go I Go Buy In: 120/96 Cal Row 3 Rounds: -30 Deadlifts -60 V-Ups
Spartan Lite – Fri, Dec 15
Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift 4 x 6 @ 80% WOD 18’ AMRAP: – 20 Ball Slams (20/15) -20 Lunges w/Slam
PrimusFit – Fri, Dec 15
Primus Fitness – PrimusFit Weightlifting Sumo Deadlift -4×6 @ 80% WOD 18’ AMRAP: – 20 Ball Slams (20/15) -20 Lunges w/Slam Ball -100m Front Rack
Spartan Lite – Fri, Dec 15
Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift 4 x 6 @ 80% WOD
PrimusFit – Thu, Dec 14
Primus Fitness – PrimusFit “Coffland” U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds
PrimusFit – Thu, Dec 14
Primus Fitness – PrimusFit HERO WOD “Coffland” For Time: – 6 Minute Hang Hold (Cumulative) Each Time You Drop From The Bar Complete: – 800m
PrimusFit – Wed, Dec 13
Primus Fitness – PrimusFit Weightlifting Bench Press 4 x 6 @ 80% WOD 5×3’ Rounds Rest 1’ Between Rounds -8/6 Cal Bike -6 Power Snatch
PrimusFit – Wed, Dec 13
Primus Fitness – PrimusFit Weightlifting Bench Press 4 x 6 @ 80% WOD 5×3’ Rounds Rest 1’ Between Rounds -8/6 Cal Bike -4 Power Snatch
Spartan Lite – Wed, Dec 13
Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press 4 x 6 @ 80% WOD AMRAP 22 Teams of 2 Together – 500m Row (Each)
PrimusFit – Wed, Dec 13
Primus Fitness – PrimusFit Weightlifting WOD 5×3’ Rounds Rest 1’ Between Rounds -8/6 Cal Bike -4 Power Snatch -4 OHS -Max Hollow Rocks w/Remaining Time
Spartan Lite – Wed, Dec 13
Primus Fitness – Spartan Lite Warm-up Weightlifting WOD AMRAP 22 Teams of 2 Together – 500m Row (Each) P1 – 20 Push Ups + 20
Spartan Lite – Wed, Dec 13
Primus Fitness – Spartan Lite Warm-up Weightlifting WOD AMRAP 22 Teams of 2 Together – 500m Row (Each) P1 – 10
PrimusFit – Wed, Dec 13
Primus Fitness – PrimusFit Weightlifting WOD 5×3’ Rounds Rest 1’ Between Rounds -8/6 Cal Bike -4 Power Snatch -4 OHS -Max Parallette Pass Throughs w/Remaining
Spartan Lite – Wed, Dec 13
Primus Fitness – Spartan Lite Warm-up Weightlifting WOD AMRAP 22
PrimusFit – Tue, Dec 12
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps 32’ AMRAP Buy In: P1- 80 Wall Balls (20/14) P2- 250/200m Row Switch when P2
PrimusFit – Tue, Dec 12
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps 30’ AMRAP Buy In: P1- 80 Wall Balls (20/14) P2- 200m Run Switch when P2
PrimusFit – Tue, Dec 12
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps 30’ AMRAP Buy In: P1- 80 Wall Balls (20/14) P2- 200m Run Switch when P2
Spartan Lite – Mon, Dec 11
Primus Fitness – Spartan Lite Warm Up Weightlifting Low Bar Squat 4 x 6 @ 80% WOD 21 – 15 – 9 Bent Over Row
PrimusFit – Mon, Dec 11
Primus Fitness – PrimusFit Weightlifting Low Bar Back Squats 4×6 @ 80% WOD “Annie” For Time: 50-40-30-20-10 -Dubz (2:1 Singles) -Sit Ups
PrimusFit – Sun, Dec 10
Primus Fitness – PrimusFit Weightlifting Low Bar Back Squats 4×6 @ 80% WOD “ Annie” For Time: 50-40-30-20-10 -Double Unders -Sit Ups
PrimusFit – Sun, Dec 10
Primus Fitness – PrimusFit Weightlifting WOD “Annie” For Time: 50-40-30-20-10 -Double Unders -Sit Ups
PrimusFit – Sat, Dec 9
Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I Go Buy in: 1000m Team Run 3 Rounds: – 60 Front Squats
Spartan Lite – Fri, Dec 8
Primus Fitness – Spartan Lite Warm Up Weightlifting Sumo Deadlift 4 x 6 @ 80% WOD 14′ AMRAP: – 14 WallBalls – 14 K2E –
PrimusFit – Fri, Dec 8
Primus Fitness – PrimusFit Weightlifting Sumo Deadlift 4×6 @80% Wod 14′ AMRAP: – 14 WallBalls (24/20) – 14 K2E – 14 AMKBS (Rx 53/35, Rx+
PrimusFit – Fri, Dec 8
Primus Fitness – PrimusFit Weightlifting Sumo Deadlift 4×6 @80% Wod 14′ AMRAP: – 14 WallBalls (24/20) – 14 K2E – 14 AMKBS (Rx 53/35, Rx+
PrimusFit – Thu, Dec 7
Primus Fitness – PrimusFit WOD Chipper -2K Row -50 HR Pushups -50 Box Jumps (24/20) -20 Rope Climbs (2:1 Rope Pulls) -1K Sled Push (1/0)
PrimusFit – Thu, Dec 7
Primus Fitness – PrimusFit WOD Chipper -2K Row -60 Pushups -60 Box Jumps (24/20) -20 Rope Climbs (2:1 Rope Pulls) -1K Sled Push (1/0) Break
Spartan Lite – Wed, Dec 6
Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press 4 x 6 @ 80% WOD AMRAP 22 Teams of 2 Not too Cold Buy In
Spartan Lite – Wed, Dec 6
Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press 4 x 6 @ 80% WOD
PrimusFit – Wed, Dec 6
Primus Fitness – PrimusFit Weightlifting Bench Press 4×6 @ 80% WOD 5 RFT: -20/16 Cal Bike – 6,5,4,3,2 Deadlifts Deadlift Weights: R1: 6@ 70% of
PrimusFit – Tue, Dec 5
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You-Go-I-Go 12′ AMRAP: – 12 Push Press (135/95) – 14 Partner Ball Toss Situps (20/14)
Spartan Lite – Mon, Dec 4
Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Back Squats 4×6 @ 80% WOD EMOM 20 1 – 18 Wall Balls + Max Sit
PrimusFit – Mon, Dec 4
Primus Fitness – PrimusFit Weightlifting Low Bar Back Squats 4×6 @ 80% WOD 21-18-15-9-6 – Hang Power Snatch (75/55) – Air Squats *30 Dubz after
PrimusFit – Mon, Dec 4
Primus Fitness – PrimusFit Weightlifting Low Bar Back Squats 4×6 @ 80% WOD 21-18-15-9-6 – Hang Power Snatch (75/55) – Air Squats *30 Dubz after
PrimusFit – Sat, Dec 2
Primus Fitness – PrimusFit Warm-up Saturday WOD Baby its Warm Outside Teams of 3 For Time 800m Team Run 90 Slam Ball 90 V Up
PrimusFit – Fri, Dec 1
Primus Fitness – PrimusFit Warm-up Weightlifting Sumo Deadlift 4 x 8 @ 75% WOD WOD’s Done AMRAP 15 10 Cal Bike 9 Hollow Rock 6
Spartan Lite – Fri, Dec 1
Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift 4 x 8 @ 75% WOD WOD’s Done AMRAP 15 10 Cal Bike 9 Hollow Rock
Spartan Lite – Fri, Dec 1
Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift 4 x 8 @ 75% WOD
PrimusFit – Fri, Dec 1
Primus Fitness – PrimusFit Warm-up Weightlifting Sumo Deadlift 4 x 8 @ 75% WOD WOD’s Done
PrimusFit – Thu, Nov 30
Primus Fitness – PrimusFit Warm-up WOD Bring A Jacket? For time 2 Rounds: 400m Run 10 Pull Ups 15 Wall Ball (20/14) 20 Sit Ups
PrimusFit – Wed, Nov 29
Primus Fitness – PrimusFit Weightlifting Bench Press 4 x 8 @ 75% WOD 3 Rounds for Time 500m Row 10 Box Jump 10 Man Maker
Spartan Lite – Wed, Nov 29
Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press 4 x 8 @ 75% WOD AMRAP 22 Teams of 2 Together – 400m Run P1
Spartan Lite – Wed, Nov 29
Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press 4 x 8 @ 75% WOD
PrimusFit – Wed, Nov 29
Primus Fitness – PrimusFit Weightlifting Bench Press 4 x 8 @ 75% WOD 3 Rounds for Time 500m Row 10 Box Jump 10 Renegade Man
PrimusFit – Tue, Nov 28
Primus Fitness – PrimusFit Warm-up WOD Chili Peppers Teams of 2 2 Rounds for Time Split Reps (YGIG) 1500m Row 50 Slam Ball 50 Push
PrimusFit – Mon, Nov 27
Primus Fitness – PrimusFit Weightlifting Low Bar Squat 4 x 8 @ 75% WOD AMRAP 20 Power Clean Pyramid 1 Power Clean (70% of 1RM)
Spartan Lite – Mon, Nov 27
Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Squat 4 x 8 @ 75% WOD AMRAP 20 Power Clean Pyramid 1 Power Clean (70%
PrimusFit – Mon, Nov 27
Primus Fitness – PrimusFit Weightlifting Low Bar Squat 4 x 8 @ 75% WOD AMRAP 20 Power Clean Pyramid 1 Power Clean (70% of 1RM)
PrimusFit – Sat, Nov 25
Primus Fitness – PrimusFit Warm-up Saturday WOD Teams of 3 For Time Split Reps 30 Calories Bike 90 Push Ups 90 Sit Ups 90 Lunges
PrimusFit – Sat, Nov 25
Primus Fitness – PrimusFit Warm-up Saturday WOD Teams of 3 For Time Split Reps 30 Calories Bike 90 Push Ups 90 Sit Ups 90 Lunges
PrimusFit – Sat, Nov 25
Primus Fitness – PrimusFit Warm-up Saturday WOD Teams of 3 For Time