Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 2 @ 90% Deadlift 2 x 2 @ 90% Conditioning 4 x 5 minute

Primus Fitness – PrimusFit View Public Whiteboard Conditioning OGFIT – BOULDER BEAST TRAINING RX 1k run 1k loop empty sled push 100 tire step-overs 50

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Deadlift 5 x 5 Ad 5lbs from last week.

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 2 @ 90% Deadlift 2 x 2 @ 90% Conditioning For Time – 20

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 2 38 minute chipper AMRAP: 1000 run buy-in (both partners) then 90 partner ball-toss sit-ups

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 2 @ 90% Press 3 x 2 @ 90% Conditioning MONDAY 10 min EMOM

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Press 5 x 5 Add 5lbs from last week.

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 3 -1000m run -60 t2b -75 P Cleans @115/75, 135/95 -Murphy loop Team tire flip

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Deadlift 5 x 5 Add 5lbs from last week.

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 3 @ 85% Deadlift 2 x 3 @ 85% WOD AMRAP 18 500 m

Primus Fitness – PrimusFit View Public Whiteboard WOD 50-40-30-20-10 M. Sit-ups Front rack step back lunges 45/35 (barbell) Directly into… 5 Rounds 100 m Sprint

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Press 5 x 5 Add 5lbs from last week.

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 3 @ 85% Press 3 x 3 @ 85% WOD 21-15-9 Deadlift 200 m

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 40 Thrusters 95/65 60 Ball slams 20/15 10 Tire flips 40 Cleans 115/75 60

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 Buy-in: Assign each teammate to one of the following. Everyone goes at the same

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting 5 x 5 Press Deadlift WOD AMRAP 16 200m Run 5 Power Snatch

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 3 @ 80% Deadlift 2 x 3 @ 80% WOD AMRAP 16 200m Run

Primus Fitness – PrimusFit View Public Whiteboard Conditioning OGFIT – Boulder Beast Training 50 sit-ups 1K run 100 tire step-overs 1k run 80 tire step-overs

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Press 5 x 5 add 5lbs from last week.

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 3 @ 80% Press 3 x 3 @ 80% WOD 3 Rounds for Time

Primus Fitness – PrimusFit View Public Whiteboard Warm-up See Board WOD Teams of 2 35 Minute Cap Your goal is to make it to the

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Deadlift 5 x 5 Add 5lbs from last week.

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 3 @ 80% Deadlift 2 x 3 @ 80% WOD The Wall 5 Rounds

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 3 – U-go-I-go, relay style 2400 meter team row (split row) 4 rounds per teammate

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board (New Warm UP) Weightlifting Deadlift 5 x 5 Add 5lbs from last week. WOD

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 5 @ 75% Deadlift 2 x 5 @ 75% Metcon Every 5 min for

Primus Fitness – PrimusFit View Public Whiteboard Metcon 8 min AMRAP 1600/1300 meter row Max effort devils press (30+/20+) 2 min rest 8 min AMRAP

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Presss 5 x 5 Add 5lbs from last week. WOD Teams of 2

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 5 @ 75% Deadlift 2 x 5 @ 75% Metcon 6 Rounds for time

Primus Fitness – PrimusFit View Public Whiteboard Metcon Teams of Two 66 Front Squats (135/95) 66 KB sumo deadlift high pulls (53/35) 16 partner over

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5×5 Add 5lbs from last week. WOD Summer Sunsets For Time 800m

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 3 x 5 @ 75% Press 3 x 5 @ 75% Metcon 21-15-9 Snatches T2B Hand

Primus Fitness – PrimusFit View Public Whiteboard

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 3-split reps To 800-Equipment Carry (KB 53/35) 150 Kettlebell Swings & 150 lunges Carry back

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5lbs from last week. WOD For Time: 700

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 4 x 5 @ 70% Deadlift 2 x 5 @ 70% WOD For Time: 700 Meter

Primus Fitness – PrimusFit View Public Whiteboard Conditioning OGFIT – Boulder Beast WOD 1 mile run 400m sled push (45/25) 80 tire step-overs 50 push-ups

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5×5 Add 5lbs from last week. WOD Teams of 2 AMRAP 20

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 4 x 5 @ 70% Deadlift 2 x 5 @ 70% WOD 
400m run
 21 Lateral

Primus Fitness – PrimusFit View Public Whiteboard Warm-up EMOM 8 -100m easy row -8 sit ups & 8 G2OH (25/15) -8 KB SDLHP & 8

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squats 5 x 5 Add 5lbs from Last week (should be +20 lbs

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 4 x 5 @ 70% Press 4 x 5 @ 70% WOD 2 Rounds 40 DU

Primus Fitness – PrimusFit View Public Whiteboard Metcon Teams of 3 1800m row (split) 2 x 100m sled sprints each (2 /1) 5 relay rounds

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5lbs from last week. WOD Dynamic warmup –

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 4 x 6 @ 65% Deadlift 2 x 5 @ 65% (No touch and go) Conditioning

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Strength/Skill: 15’ establish a 1RM thruster OGFIT – Boulder Beast WOD 1000m run 400m sled push (45/25)

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5 x 5 Add 5lbs from last week. WOD All About It

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 4 x 6 @ 65% Superset Deadlift 2 x 5 @ 65% (No touch and go)

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Dynamic warmup – 12’ EMOM * 100m run * 10 KB shoulder shrugs + 10 sit-ups *

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Back Squat 4 x 6 @ 65% of 1RM Superset Press 4 x 8 @ 65% Conditioning

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squats 5 x 5 Add 5lbs from Last Week WOD 27-21-15-9 Calorie Row

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3-split reps 1800m row (1rest, bar hold) 60 T2B 120 ball slams 60 Thrusters 95/65

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5 lbs from last weeks lift. WOD 75

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 5 x 3 @ 50% WOD 75 OHS 95/65 Every 3:00 (Starting at 0:00) 400m run

Primus Fitness – PrimusFit View Public Whiteboard WOD For time Buy in- 150 DU Then, 5 Rounds of: 20 Burpees 40 KBS 20 Cal Row

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5 x 5 Add 5Lbs from last weeks lift. WOD Teams of

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 5 x 3 @ 50% of 1RM WOD For time 40 Power Clean 40 Push Press

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 100 DL 135/95 90 DB Snatch 50/35 80 M. Sit-ups 70 Hang power cleans

Primus Fitness – PrimusFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5 lbs from last week. WOD MURPH People

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 5 x 3 @ 60% EMOM 8 1- 4 – 1 Power Snatch 5-8 – 1

Primus Fitness – PrimusFit View Public Whiteboard Warm-up 200m Jog 1 Snatch Warm Up Complex (3 x SW DL, SW High Pull, SW Turn Over)

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5 x 5 Add 5lbs from last week WOD AMRAP 20 Teams

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 5 x 3 60% EMOM 8 1-4 — 2 PC + J 50% 5-8 — 1

Primus Fitness – PrimusFit View Public Whiteboard Warm-up 200m Run Empty Barbell Bear Complex Mod (See Wod) 5 Power Clean (50% of WOd Weight) 5

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/leg 1 Rope

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 5 x 3 @ 60% 1RM EMOM 8 1-4 – 1 P Clean + 1 Hang

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3-split reps Buy in: 1,000M Sled push 2/1 45 P Cleans 135/95 60 Deadlifts 225/155

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump rope 10 Step Ups/Leg 1 Rope

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 sets for quality: 10 weighted shrugs (DB or KD) 10 lunges 10 seated DB presses Bench

Primus Fitness – PrimusFit View Public Whiteboard Metcon Partner workout 2 Rounds for Time 26 Hand Release Push Ups 200m Run per Person 26 American

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump rope 10 Step Ups/Leg 1 Rope

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 sets for quality: 10 barbell thrusters 10 American kettlebell swings (your choice on weight) 100m run

Primus Fitness – PrimusFit View Public Whiteboard Metcon 8 Rounds for Time YGIG all reps Cal Row (21/17) 15 Power Snatches (95/65) 9 Box Jump

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump rope 10 Step Ups/Leg 1 Rope

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Back squats with a 2 second pause at the bottom 3,3,2,2,1,1 Build to a medium/heavy single 8’

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 *20 synchro burpees 120 Calorie Row (other 2 alternate planks) 120 Single leg Alt

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/Leg 1 Rope

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting warm-up for quality 20 box step-ups 20 lunges Full Snatches 2,2,2,2 Light to medium weight 8’ EMOM

Primus Fitness – PrimusFit View Public Whiteboard WOD AMRAP 30 PARTNER 1:
 800run PARTNER 2:
Max Rounds of “Strict Cindy” *pick up where your partner left

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/Leg 1 Rope

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Barbell only practice 2 sets for quality: 10 strict press 10 push press 10 push jerk Push

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 2 split reps 800m Run (forwards) 90 Hammer Strikes 80 Box Jumps (24/20) 70 DB

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/Leg 1 Rope

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Front squats 3,3,2,2,1 Build to a heavy single 8’ EMOM 1-5: 1 clean & jerk 6-8: 1

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 3 (split reps, u-go-I-go) 60 thrusters (95/65) 90 ball slams (20/15) 60 cleans (115/75) 90

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Warm-up overhead squats with PVC and barbell Overheard squats from the rack 3,3,3,3 Light to medium 8’

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 8’ EMOM 7-10 push-ups on the minute 200m easy run after EMOM is complete Conditioning: 800m run

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Barbell only practice 2 sets for quality: 10 strict press 10 push press 10 push jerk Seated

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 9’ EMOM dynamic warmup * 100m run * 10 plate ground-to-overheads + 10 situps * 10 barbell

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Back squats 3,3,3,2,2 Medium/heavy with a 2 second pause at the bottom 8’ EMOM Squat cleans 1-5:

Primus Fitness – PrimusFit View Public Whiteboard 9am WOD Teams of 3 Buy-In: Bear crawl + roll slammer ball (20/15) Each teammate does it once

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 x 5 behind-the-neck snatch grip strict press 3 x 5 overhead squats from rack Barbell-only to

Primus Fitness – PrimusFit View Public Whiteboard WOD “Fatal 40” 400 m run 40 Ball slams 40 Hang power snatch 95/65 400 m run 40

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up