WELCOME TO THE
Primus CrossFit
WORKOUT OF THE DAY
PrimusFit – Fri, Apr 28
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 8 @ 75% WOD Four rounds for time of: – 25m Walking lunge with 45/25lb plate held
PrimusFit – Thu, Apr 27
Primus Fitness – PrimusFit Core Work Tabata 45s work: 15s Rest x 3rounds – Mountain Climbers – Planking Toe Taps – Right Side High Plank
Spartan Lite – Wed, Apr 26
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 8 @ 75% WOD King Me Teams of 2 AMRAP 22 500m Row (together)
PrimusFit – Wed, Apr 26
Primus Fitness – PrimusFit Weightlifting Press 3 x 8 @ 75% WOD 20 Min EMOM: 1. 15/10 Cal Row 2. 20/15 Military Sit-ups 3. 8
PrimusFit – Tue, Apr 25
Primus Fitness – PrimusFit Skill Handstand Push-ups progressions/practice WOD Teams of 2 Split Reps 30 Min AMRAP: -200m SledPush (2/1,Relay Style) -20 HSPU -40 Sand
Spartan Lite – Mon, Apr 24
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 8 @ 75% WOD 3 Rounds for Time 200m Run 25m Lunge 100m Farmers
PrimusFit – Mon, Apr 24
Primus Fitness – PrimusFit Weightlifting Squat 3 x 8 @ 75% WOD Rounds For Time: (Rx 3 Rounds, Rx+ 4 Rounds) – 400m Run –
PrimusFit – Sat, Apr 22
Primus Fitness – PrimusFit Saturday WOD Teams of 3 Split Reps (except relay) – 100m Tire Flip + Hammer Carry @200m mark: 150 Hammer Strikes
Spartan Lite – Fri, Apr 21
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 4 x 8 @ 70% WOD 21-15-9 – Ball Slams (20/15) – Sit Ups Immediately into:
PrimusFit – Fri, Apr 21
Primus Fitness – PrimusFit Weightlifting Deadlift 4 x 8 @ 70% OLY lifting 9 Min EMOM Build to a heavy complex of: -1 Hang Power
PrimusFit – Thu, Apr 20
Primus Fitness – PrimusFit Pull-up accessory work 3-4 Rounds for Quality: – 10-15 Barbell Curls – 16-20 Tripod Bent Over Rows – 10-15 PVC Lat
Spartan Lite – Wed, Apr 19
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 4 x 8 @ 70% WOD Teams of 2 Split Reps 100 Reps of teh Following
PrimusFit – Wed, Apr 19
Primus Fitness – PrimusFit Weightlifting Press 4 x 8 @ 70% WOD 20 Min TABATA/AMRAP 4 min work: 1 min rest X 4 Rounds Round
PrimusFit – Tue, Apr 18
Primus Fitness – PrimusFit Skill – Rope Climb Practice WOD Teams of 2 Split Reps 25 Min AMRAP: – 1000m Synchronized Row – 6 Rope
Spartan Lite – Mon, Apr 17
Primus Fitness – Spartan Lite Weightlifting Squat 4 x 8 @ 70% WOD For Time 21 – 15 – 9 400m Run SA Snatch DB
PrimusFit – Mon, Apr 17
Primus Fitness – PrimusFit Weightlifting Squat 4 x 8 @ 70% WOD 5 RFT: – 200m Run – 100m Waiter’s Carry (RX 40/30, RX+ 53/35)
PrimusFit – Sat, Apr 15
Primus Fitness – PrimusFit WOD Death By A Thousand Cuts Teams of 3/Split Reps For Time 1500m Row 21 Clusters (95/65) 21 Burpees 21 Pull
Spartan Lite – Fri, Apr 14
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 10 @ 70% WOD The Punch 10 Rounds for Time 20 DUs 5 HSPU
PrimusFit – Fri, Apr 14
Primus Fitness – PrimusFit Warm Up Weightlifting Deadlift 3 x 10 @ 70% WOD No Body No Crime 10 Rounds for Time 20 DUs 5
PrimusFit – Thu, Apr 13
Primus Fitness – PrimusFit WOD Hallf Murph 800m Run 50 Pull Up 100 Push Up 150 Air Squat 800m Run
Spartan Lite – Wed, Apr 12
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 10 @ 70% WOD AMRAP 22 Teams of 2 100m OH Plate Carry Together
PrimusFit – Wed, Apr 12
Primus Fitness – PrimusFit Warm Up Weightlifting Press 3 x 10 @ 70% WOD We Are Never Ever Getting Back Together AMRAP 20 800m Bike
PrimusFit – Tue, Apr 11
Primus Fitness – PrimusFit Warm Up WOD Look At What I Made You Do Teams of 2 Split Reps For Time 400m Sled (3/2) 50
Spartan Lite – Mon, Apr 10
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 10 @ 70% WOD The Dudekoff EMOM 16 1. 50m Run 2. 10 Ball
PrimusFit – Mon, Apr 10
Primus Fitness – PrimusFit Warm Up Weightlifting Squat 3 x 10 @ 70% WOD Gorgeous 5 RFT 400m Run 10 Pull Ups 10 Burpees
PrimusFit – Sat, Apr 8
Primus Fitness – PrimusFit Warm Up WOD Sam’s Day Three 10 minute AMRAPs, one partner works at a time for two movements, and both work
PrimusFit – Fri, Apr 7
Primus Fitness – PrimusFit Warm Up Weightlifting Deadlift 4 x 6 @ 65% WOD I Feel the Need 10 Rounds for Time 20 Sec Bike
PrimusFit – Thu, Apr 6
Primus Fitness – PrimusFit Warm Up WOD For Time 75 Air Squats 70 Sit Ups 65 Ring Rows 60 Walking Lunge 55 Russian Twist (2ct)
Spartan Lite – Wed, Apr 5
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 4 x 8 @ 65% WOD Sorry there’s no SL WoD. I’m sick. Do the XFit
PrimusFit – Wed, Apr 5
Primus Fitness – PrimusFit Warm Up Weightlifting Press 4 x 8 @ 65% WOD Man About Town AMRAP 20 500m Row 10 Wall Balls 12
PrimusFit – Tue, Apr 4
Primus Fitness – PrimusFit Warm Up WOD For Dennis 4 For Time Teams of 2 Split Reps 400m Slam Ball Run (together) 30 Power Cleans
Spartan Lite – Mon, Apr 3
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 4 x 8 @ 65% WOD 5 RFT 200m Run 15 AKBS 15 Sit Ups 100m
PrimusFit – Mon, Apr 3
Primus Fitness – PrimusFit Warm Up Weightlifting Squat 4 x 8 @ 65% WOD Spring has Sprung 4 RFT 500m Row 15 Slam Balls 10
Spartan Lite – Fri, Mar 31
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 8 @ 65% WOD “Happy Hour” 10 rounds of 100m run 8 push-ups or
PrimusFit – Fri, Mar 31
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 8 @ 65% WOD “Happy Hour” 10 rounds of 100m run 8 push-ups or 4 HSPU 8
PrimusFit – Thu, Mar 30
Primus Fitness – PrimusFit WOD AMRAP 40 Buy In – 200m Run 30 Thrusters 30 Pull Ups 600m Row 30 KBS 30 Windshield Wipers (Holding
Spartan Lite – Wed, Mar 29
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 8 @ 65% WOD Teams of 2 AMRAP 22 100m OH Plate Carry Together
PrimusFit – Wed, Mar 29
Primus Fitness – PrimusFit Weightlifting Press 3 x 8 @ 65% Just take it away (Time) 400m sled buy in + cash out 3/2 5
PrimusFit – Tue, Mar 28
Primus Fitness – PrimusFit All the small things (No Measure) Split reps with a partner as you see fit 100 FS at 115/75 90 Ball
PrimusFit – Mon, Mar 27
Primus Fitness – PrimusFit Warm Up Weightlifting Squat 3 x 8 @ 65% Hey you! (No Measure) 21-15-9 HPC Push press v-up L2= 21-15-9 L1=
Spartan Lite – Mon, Mar 27
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 8 @ 65% of 1RM WOD The Devil in Me 4 Rounds for Time
PrimusFit – Sat, Mar 25
Primus Fitness – PrimusFit Hulksterama (No Measure) Teams of 3 Buy-in: Everyone working at once 25 Sit-ups each 25 burpees each then Split as you
Spartan Lite – Fri, Mar 24
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 3 @ 75% Power Snatch 1RM Attempt or 15 Minute Free Lift WOD Thruster
PrimusFit – Fri, Mar 24
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 75% Snatch 1RM Attempt or 15 Minute Free Lift Rico Suave (No Measure) Thruster and
PrimusFit – Thu, Mar 23
Primus Fitness – PrimusFit Here Comes the Hotstepper (No Measure) Warm up 4min on bike or rower at own pace 10 push ups 10 lunges
Spartan Lite – Wed, Mar 22
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 75% Jerk 1RM Attempt or 15 Minute Free Lift WOD Wednesday my
PrimusFit – Wed, Mar 22
Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 75% Jerk 1RM Attempt or 15 Minute Free Lift Telenovela Heartthrob (No Measure) 12min EMOM
PrimusFit – Tue, Mar 21
Primus Fitness – PrimusFit California Dreamin (partner edition) (No Measure) 4 rds each of the following couplets L2 is 5 rds (switch and complete both
Spartan Lite – Mon, Mar 20
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 75% Power Clean 1RM Attempt or 15 Minute Free Lift WOD AMRAP
PrimusFit – Mon, Mar 20
Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 75% Clean 1RM Attempt or 15 Minute Free Lift Get it right, get it tight
PrimusFit – Sat, Mar 18
Primus Fitness – PrimusFit WOD Teams of 2 or 3 Buy-in: 1200m row 1000m sled push (2/1) 400m: 40 air squats each (go at same
Spartan Lite – Fri, Mar 17
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 3 @ 75% Power Snatch 3 x 1 @ 95% WOD 5 sets of
PrimusFit – Fri, Mar 17
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 75% Snatch 3 x 1 @ 95% WOD 5 sets of 3 minutes 8 overhead
PrimusFit – Thu, Mar 16
Primus Fitness – PrimusFit WOD “Beach Body 2” Buy-in: 1000m any machine 4 rounds of 100m KB farmer’s carry Walking lunges w/overhead plate (45/25) 20
PrimusFit – Wed, Mar 15
Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 75% Jerk 2 x 1 @ 95% Power 2 x 1 @ 95% Split WOD
Spartan Lite – Wed, Mar 15
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 75% Jerk 2 x 1 @ 95% (power) 2 x 1 @
PrimusFit – Tue, Mar 14
Primus Fitness – PrimusFit WOD Weightlifting warm-up 8 min EMOM 1-5 : 2 C&J (light weight) 6-8: 1 C&J (medium weight) Partner WOD – (split
Spartan Lite – Mon, Mar 13
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 75% Power Clean 3 x 1 @ 95% WOD 21 – 15
PrimusFit – Mon, Mar 13
Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 75% Clean 3 x 1 @ 95% WOD Conditioning – 18 min cap Buy-in: 25
PrimusFit – Sat, Mar 11
Primus Fitness – PrimusFit WOD Teams of 2 or 3 25 partner linked arm sit-ups 10 burpee box jump overs each 15 barbell lunges each
Spartan Lite – Fri, Mar 10
Primus Fitness – Spartan Lite WOD 12 EMOM * 1 full snatch (medium weight) * 10 dips + 10 v-ups * 10 ball slams Conditioning
PrimusFit – Fri, Mar 10
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 75% WOD 12 EMOM * 1 full snatch (medium weight) * 10 dips + 10
PrimusFit – Thu, Mar 9
Primus Fitness – PrimusFit WOD Warmup – 12 minutes Bench press work up to a medium heavy triple Conditioning: “Beach Body” 800m run 10 tire
PrimusFit – Wed, Mar 8
Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 75% Jerks 3 x 2 @ 90% Power 3 x 2 @ 85% Split WOD
Spartan Lite – Wed, Mar 8
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 75% Jerks 3 x 2 @ 90% (power) 3 x 2 @
PrimusFit – Tue, Mar 7
Primus Fitness – PrimusFit WOD Partner WOD – Split reps, U-go-I-go “Spring Break 2023” 38 min AMRAP Buy-in: 1000m Run 40 thrusters (95/65) 80 box
PrimusFit – Mon, Mar 6
Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 75% Cleans (Full) @ 85% EMOM 8 1 Power Clean + 1 Hang Clean WOD
Spartan Lite – Mon, Mar 6
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 75% Power Clean @ 85% EMOM 8 1 Power Clean + 1
PrimusFit – Sat, Mar 4
Primus Fitness – PrimusFit 9am WOD Teams of 3 Split reps 1000m run Then 3 Rounds:(Split Reps, You go I go) 60 DB Snatches (50/35)
Spartan Lite – Fri, Mar 3
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 3 @ 75% Power Snatch EMOM 8 2 Reps @ 80% WOD WOD -3
PrimusFit – Fri, Mar 3
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 75% Snatch EMOM 8 @ 70% 1 Power Snatch + 1 Hang Snatch + 1
PrimusFit – Thu, Mar 2
Primus Fitness – PrimusFit WOD Accessory work -16 min EMOM- • 8-12 Inverted Bar Rows • 5-10 Strict Dips • 8-12 Barbell Curls • 30
Spartan Lite – Wed, Mar 1
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 75% Jerk 3 x 2 @ 90% (Power) 3 x 2 @
PrimusFit – Wed, Mar 1
Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 75% Jerks EMOM 8 1 – 4 = 2 Power Jerks @ 85% 5 –
PrimusFit – Tue, Feb 28
Primus Fitness – PrimusFit WOD Teams of 2 – Split Reps (You go I go) 30 MIN AMRAP: ⁃ 200m KB Suitcase Carry (53/35) ⁃
PrimusFit – Mon, Feb 27
Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 75% Cleans EMOM 5 2 Full Cleans @ 80% WOD WOD: For Time: ⁃ 1K
Spartan Lite – Mon, Feb 27
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 75% Power Cleans EMOM 8 2 Power Cleans @ 80% WOD Easin
PrimusFit – Sat, Feb 25
Primus Fitness – PrimusFit WOD Teams of 3 For Time 400m Team Run 30 Pull Ups 45 Power Cleans (135/95) 60 Front Squat 200m Team
Spartan Lite – Fri, Feb 24
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 3 @ 75% Power Snatch 3 x 3 @ 80% WOD The Quick and
PrimusFit – Fri, Feb 24
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 75% Snatch 3 x 3 @ 80% WOD The Quick and the Dead 2 1000m
PrimusFit – Thu, Feb 23
Primus Fitness – PrimusFit WOD The Good the Bad and the Ugly For time – RX: 100m Run 5 Thruster (95/65) 100m FC (53/35) 5
Spartan Lite – Wed, Feb 22
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 75% Jerk 3 x 2 @ 85% Power 3 x 2 @
PrimusFit – Wed, Feb 22
Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 75% Jerk 3 x 3 @ 85% (Power) 3 x 2 @ 80% (Split) WOD
PrimusFit – Tue, Feb 21
Primus Fitness – PrimusFit WOD Tombstone 4 Rounds for Time 35 Minute Cap 10 Tire Flips 15 Step Ups 50m Walking Lunge 6 Turkish Get
Spartan Lite – Mon, Feb 20
Primus Fitness – Spartan Lite Warm Up Weightlifting Squats 3 x 3 @ 75% Power Cleans 3 x 3 @ 80% WOD High Noon 5
PrimusFit – Mon, Feb 20
Primus Fitness – PrimusFit Weightlifting Squats 3 x 3 @ 75% Cleans 3 x 3 @ 80% WOD High Noon 5 Rounds For Time 200m
Spartan Lite – Fri, Feb 17
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 3 @ 75% Power Snatch @ 70% EMOM 8 1 wide grip Deadlift into
PrimusFit – Fri, Feb 17
Primus Fitness – PrimusFit Weightlifting Deadlift 3x 3 @ 75% Snatch @ 70% EMOM 8 1 Wide grip deadlift into touch n go full snatch
PrimusFit – Thu, Feb 16
Primus Fitness – PrimusFit WOD Thursday’s Thursday For Time 500m Row 10 Devil Press (35/20) 20 Reverse Burpee 30 Wall Ball (20/14) 40 Sit Up
Spartan Lite – Wed, Feb 15
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 75% Jerks 3 x 2 @ 80% (Power) 3 x 1 @
PrimusFit – Wed, Feb 15
Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 75% Jerks 3 x 2 @ 80% (Power) 3 x 1 @ 75% (Split) WOD
Spartan Lite – Mon, Feb 13
Primus Fitness – Spartan Lite Weightlifting Squat 3 x 3 @ 75% Power Cleans EMOM8 2 Power Cleans 75% WOD Artful 3 Rounds For Time
PrimusFit – Mon, Feb 13
Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 75% Cleans @ 70/80% EMOM8 Deadlift into Touch and Go Clean (full) WOD 4 RFT
PrimusFit – Sat, Feb 11
Primus Fitness – PrimusFit WOD Teams of 3 1K RUN 75 PULL UPS 75 DIPS 90 KBS 53/35 90 DL 225/155 185/125 150 M SITUPS
PrimusFit – Fri, Feb 10
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 75% Snatch EMOM 8 1-4 – 2 Snatch (Squat) @ 65% 5-8 – 1 Snatch
PrimusFit – Thu, Feb 9
Primus Fitness – PrimusFit WOD Warm up -5 cone suicide sprint 25 Back Squats 50 lateral step ups -15 tire flips 20 HPC 50 Superman’s
Spartan Lite – Wed, Feb 8
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 75% Jerk EMOM 8 2 Jerks @ 75% WOD Teams of 2
PrimusFit – Wed, Feb 8
Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 75% Jerks EMOM 8 2 Jerks (Split) @ 70% WOD 3 Rounds For Time: 10
PrimusFit – Tue, Feb 7
Primus Fitness – PrimusFit WOD Teams of 2 60 cal row 60 T2B 40 DL 225/155 or 185/125 200 DUBS 60 cal row 200 DUBS