WELCOME TO THE
Primus CrossFit
WORKOUT OF THE DAY
Spartan Lite – Fri, Jun 7
Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting E1.5MOM 10 Power Snatch + Snatch Start at Empty Bar and work up to 70%
PrimusFit – Thu, Jun 6
Primus Fitness – PrimusFit WOD For Time – 38 Min Cap 400m Run 10 Power Clean + Jerk (75/55) 400m Run 10 Power Clean +
PrimusFit – Wed, Jun 5
Primus Fitness – PrimusFit Weightlifting E1.25MOM 10 Strict Press + Split Jerk Start at empty bar and move up to 70% WOD For Time: 1,000m
PrimusFit – Wed, Jun 5
Primus Fitness – PrimusFit Weightlifting EMOM 10 Strict Press + Split Jerk Start at empty bar and move up to 70% WOD For Time: 1,000m
Spartan Lite – Wed, Jun 5
Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting EMOM 10 Strict Press + Split Jerk Start at empty bar and move up to 70%
PrimusFit – Wed, Jun 5
Primus Fitness – PrimusFit WOD For Time: 1,000m row 36 dumbbell front rack lunges (50/35) 800m row 24 dumbbell front rack lunges 500-m row 12
PrimusFit – Tue, Jun 4
Primus Fitness – PrimusFit WOD “HAVANA” AMRAP 25 with a partner: 150 Double Unders 50 Push Ups 15 Power Cleans (185/125) – Partners split work
PrimusFit – Mon, Jun 3
Primus Fitness – PrimusFit Weightlifting E1.5MOM 10 Power Clean + Clean Start at Empty Bar and work up to 70% WOD Every 2 Minutes for
Spartan Lite – Mon, Jun 3
Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting E1.5MOM 10 Power Clean + Clean Start at Empty Bar and work up to 70% WOD
PrimusFit – Mon, Jun 3
Primus Fitness – PrimusFit Weightlifting E1.5MOM 10 Power Clean + Clean Start at Empty Bar and work up to 70% WOD Every 2 Minutes for
PrimusFit – Mon, Jun 3
Primus Fitness – PrimusFit Weightlifting E1.5MOM 10 Power Clean + Clean Start at Empty Bar and work up to 70% WOD Every 2 Minutes for
PrimusFit – Mon, Jun 3
Primus Fitness – PrimusFit Weightlifting E1.5MOM 10 Power Clean + Clean Start at Empty Bar and work up to 70%
PrimusFit – Sat, Jun 1
Primus Fitness – PrimusFit WOD For Time: Teams of 3 Buy In: 1000m Team Run Then -1000m Sled Push (2/1, 2 Working at Stops) @400:
Spartan Lite – Fri, May 31
Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Deadlift 4 x 6 @ 70% WOD Every 2’ x 4 Rounds -10 Front Squats (95/65)
PrimusFit – Fri, May 31
Primus Fitness – PrimusFit Weightlifting Deadlift 4 x 6 @ 70% WOD Every 2’ x 4 Rounds -15 Front Squats (115/75) -15/12 Cal Bike -Max
Spartan Lite – Fri, May 31
Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Deadlift 4 x 6 @ 70% WOD Every 2’ x 4 Rounds -10 Front Squats (95/65)
PrimusFit – Fri, May 31
Primus Fitness – PrimusFit Weightlifting Deadlift 4 x 6 @ 70% WOD Every 2’ x 4 Rounds -15 Front Squats (115/75) -15/12 Cal Bike -Max
PrimusFit – Thu, May 30
Primus Fitness – PrimusFit WOD AMRAP 30 -5 Tire Flips -50 Hammer Strikes -15 RKBS (72/53) -50m Suit Case Carry (72/53) Every 5′ Complete a
PrimusFit – Thu, May 30
Primus Fitness – PrimusFit WOD AMRAP 30 -5 Tire Flips -50 Hammer Strikes -20 RKBS (72/53) -50m Suit Case Carry (72/53) Every 5′ Complete a
PrimusFit – Wed, May 29
Primus Fitness – PrimusFit Weightlifting Press – Bench or Overhead 4 x 6 @ 70% WOD 4 RFT: -12 Box Jump Overs (24/20) -16 Double
Spartan Lite – Wed, May 29
Primus Fitness – Spartan Lite Warm Up Weightlifting Press – Bench or Overhead 4 x 6 @ 70% WOD 4 RFT: -12 Box Jump Overs
PrimusFit – Tue, May 28
Primus Fitness – PrimusFit Warm Up EMOM 12 1. Max Samson Lunge 2. 10 PVC Pass Through/Windmill + Max PVC Flag Pole Stretch 3. Max
PrimusFit – Tue, May 28
Primus Fitness – PrimusFit WOD Teams of 2 2 Rounds: AMRAP 7 – 500/400m Row -20 Synco Burpees -Max Ring Dip Hold w/ Remaining Time
PrimusFit – Tue, May 28
Primus Fitness – PrimusFit WOD Teams of 2 2 Rounds: AMRAP 7 – 500/400m Row -20 Synco Burpees -Max Ring Dip Hold w/ Remaining Time
PrimusFit – Mon, May 27
Primus Fitness – PrimusFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest
PrimusFit – Mon, May 27
Primus Fitness – PrimusFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest
PrimusFit – Mon, May 27
Primus Fitness – PrimusFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest
PrimusFit – Sat, May 25
Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I Go AMRAP 34 Buy In: 400m Team Run -36/30 Cal Bike -45
PrimusFit – Sat, May 25
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 36: Buy In: 400m Team Run -36/30 Cal Bike -45
PrimusFit – Fri, May 24
Primus Fitness – PrimusFit Warm Up Weightlifting EMOM 10 Bear Crawl – Down and Back 1 Round Cindy 100m Run 1 Round Cindy 30 Sec
PrimusFit – Fri, May 24
Primus Fitness – PrimusFit Warm Up Weightlifting EMOM 10 Bear Crawl – Down and Back 1 Round Cindy 100m Run 1 Round Cindy 30 Sec
Spartan Lite – Fri, May 24
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting EMOM 10 Bear Crawl – Down and Back 1 Round Cindy 100m Run 1
PrimusFit – Fri, May 24
Primus Fitness – PrimusFit Weightlifting WOD AMRAP 12: -20 Plate G2OH (45/25) -100m Plate Pinch Carry (25/15×2) -50ft OH Plate Walking Lunge (45/25)
PrimusFit – Fri, May 24
Primus Fitness – PrimusFit Weightlifting METCON On a Running Clock: 0:00-5:00 800m Run 5:00-8:00 400m Run 8:00-10:00 200m Run 10:00-15:00 1000/800m Row 15:00-18:00 500/400m Row
PrimusFit – Fri, May 24
Primus Fitness – PrimusFit METCON On a Running Clock: 0:00-5:00 800m Run 5:00-8:00 400m Run 8:00-10:00 200m Run 10:00-15:00 1000/800m Row 15:00-18:00 500/400m Row 18:00-20:00
PrimusFit – Fri, May 24
Primus Fitness – PrimusFit METCON On a Running Clock: 0:00-5:00 800m Run 5:00-8:00 400m Run 8:00-10:00 200m Run 10:00-15:00 1000/800m Row 15:00-18:00 500/400m Row 18:00-20:00
PrimusFit – Thu, May 23
Primus Fitness – PrimusFit WOD Conditioning 2 Rounds: 0:00-5:00 800m Run 5:00-8:00 400m Run 8:00-10:00 200m Run 10:00-15:00 1000/800m Row 15:00-18:00 500/400m Row 18:00-20:00 250/200m
PrimusFit – Thu, May 23
Primus Fitness – PrimusFit WOD Conditioning 2 Rounds: 0:00-5:00 800m Run 5:00-8:00 400m Run 8:00-10:00 200m Run 10:00-15:00 1000/800m Row 15:00-18:00 500/400m Row 18:00-20:00 250/200m
PrimusFit – Wed, May 22
Primus Fitness – PrimusFit EMOM For Quality EMOM 12: 1. 12 Hammer Curls + 12 Banded Tricep Push Downs 2. 12 Lateral Raises + 12
Spartan Lite – Wed, May 22
Primus Fitness – Spartan Lite View Public Whiteboard EMOM For Quality EMOM 12: 1. 15 Hammer Curls + 15 Banded Tricep Push Downs 2. 12
PrimusFit – Wed, May 22
Primus Fitness – PrimusFit Weightlifting EMOM For Quality EMOM 12: 1. 15 Hammer Curls + 15 Banded Tricep Push Downs 2. 12 Lateral Raises +
PrimusFit – Tue, May 21
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 25 -30/24 Cal Bike -30 Push Press (95/65) -30 Lateral
Spartan Lite – Mon, May 20
Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Murph Break 400m Run 2 Rounds Cindy 200m Run WOD 4 Rounds For Time: -25 Wall
PrimusFit – Mon, May 20
Primus Fitness – PrimusFit Weightlifting Murph Break 400m Run 2 Rounds Cindy 200m Run WOD 4 Rounds For Time: -25 Wall Balls (20/14) -15 Pushups
PrimusFit – Mon, May 20
Primus Fitness – PrimusFit WOD 4 Rounds For Time: -25 Wall Balls (20/14) -15 Pushups -10 Deadlifts (225/155)
PrimusFit – Sat, May 18
Primus Fitness – PrimusFit Warm Up 9am WOD Teams of 3 Split Reps Odd (Wo)Man Out 1850m Row 400m Team FC (53/35) 10 FML Complex
Spartan Lite – Fri, May 17
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Deadlift Warm Up to 80% of 1RM 3 x 5 WOD 8 RFT 5
PrimusFit – Fri, May 17
Primus Fitness – PrimusFit Warm Up Weightlifting Deadlift Warm Up to 80% of 1RM 3 x 5 WOD 8 RFT 5 Cal Bike 5 RKBS
PrimusFit – Thu, May 16
Primus Fitness – PrimusFit Warm Up WOD Half Murph 800m Run 50 Pull ups 100 Push Ups 150 Air Squats 800m Run 3 Min Rest
Spartan Lite – Thu, May 16
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up WOD Half Murph 800m Run 50 Pull ups 100 Push Ups 150 Air Squats 800m
PrimusFit – Thu, May 16
Primus Fitness – PrimusFit Warm Up WOD Half Murph 800m Run 50 Pull ups 100 Push Ups 150 Air Squats 800m Run 5 Min Rest
Spartan Lite – Wed, May 15
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Bench Press 3 x 20 @ 40% of 1RM 1 min Rest WOD 5
PrimusFit – Wed, May 15
Primus Fitness – PrimusFit Warm Up Weightlifting Bench Press 3 x 20 @ 40% of 1RM 1 min Rest WOD 5 RFT 400m Run 10
Spartan Lite – Wed, May 15
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Bench Press 3 x 20 @ 40% of 1RM 1 min Rest WOD 5
PrimusFit – Wed, May 15
Primus Fitness – PrimusFit Warm Up Weightlifting Bench Press 3 x 20 @ 40% of 1RM 1 min Rest WOD 5 RFT 400m Run 10
PrimusFit – Wed, May 15
Primus Fitness – PrimusFit Warm Up Weightlifting Press WOD 5 RFT 400m Run 10 Power Snatch L1 – 95/65 L2 – 115/75 L3 – 135/95
Spartan Lite – Tue, May 14
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up WOD Teams of 2 Split Reps For Time P1 – 250m Row P2 – Exercises
PrimusFit – Tue, May 14
Primus Fitness – PrimusFit Warm Up WOD Teams of 2 Split Reps For Time P1 – 250m Row P2 – Exercises Switch after finishing each
PrimusFit – Tue, May 14
Primus Fitness – PrimusFit Warm Up WOD Teams of 2 Split Reps For Time
PrimusFit – Mon, May 13
Primus Fitness – PrimusFit Warm Up Weightlifting Squat Back/Front Squat Warm Up to 80% of 1RM 3 x 5 WOD AMRAP 18 Bear Complex –
Spartan Lite – Mon, May 13
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Squat WOD AMRAP 18 Bear Complex – 1 Deadlift – 1 Bent Over Row
PrimusFit – Mon, May 13
Primus Fitness – PrimusFit Warm Up Weightlifting Squat WOD AMRAP 18 Bear Complex – 1 Deadlift – 1 Bent Over Row – 1 Power Clean
PrimusFit – Sat, May 11
Primus Fitness – PrimusFit 9am WOD Log PT (Use Punching Bag) Teams of 3 (or 4, no doubles) Split Reps when Appropriate 400m Log Run
Spartan Lite – Fri, May 10
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Overhead Squat 4 x 6 @ 85% WOD 10 RFT 10 Sec Bike (M>60
PrimusFit – Fri, May 10
Primus Fitness – PrimusFit Warm Up Weightlifting Overhead Squat 4 x 6 @ 85% WOD 10 RFT 10 Sec Bike (M>60 RPM, F >50) 2
PrimusFit – Fri, May 10
Primus Fitness – PrimusFit Warm Up Weightlifting WOD 10 RFT 10 Sec Bike (M>60 RPM, F >50) 2 Power Clean (185/135)(155/115) 5 Pull Ups 7
PrimusFit – Fri, May 10
Primus Fitness – PrimusFit Warm Up Weightlifting WOD 10 RFT 10 Sec Bike (M>60 RPM, F >50) 2 Power Clean (185/135)(155/115) 5 Pull Ups
Spartan Lite – Thu, May 9
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up WOD Stat Check #2 For Time 1 Mile Run (Murph Loop) (Goal – 7-10 Min)
PrimusFit – Thu, May 9
Primus Fitness – PrimusFit Warm Up WOD Stat Check #2 For Time 1 Mile Run (Murph Loop) (Goal – 7-10 Min) 3 Min Rest 1
PrimusFit – Wed, May 8
Primus Fitness – PrimusFit Warm Up Weightlifting Optional Deadlift 5 x 5 @ 70% WOD Stat Check #1 EMOM 5 10/7 Pull Ups Rest 1
Spartan Lite – Wed, May 8
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Optional Deadlift 5 x 5 @ 70% WOD Stat Check #1 EMOM 5 8/5
PrimusFit – Wed, May 8
Primus Fitness – PrimusFit Warm Up Weightlifting Optional Deadlift 5 x 5 @ 70% WOD Stat Check #1 EMOM 5 10/7 Pull Ups Rest 2
Spartan Lite – Wed, May 8
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Optional Deadlift 5 x 5 @ 70% WOD Stat Check #1 EMOM 5 10
PrimusFit – Wed, May 8
Primus Fitness – PrimusFit Warm Up Weightlifting Optional Deadlift 5 x 5 @ 70% WOD Stat Check #1 EMOM 5 10 Pull Ups Rest 2
PrimusFit – Wed, May 8
Primus Fitness – PrimusFit Warm Up Weightlifting WOD Stat Check #1 EMOM 5 10 Pull Ups Rest 2 Min EMOM 6 20 Push Ups Rest
PrimusFit – Wed, May 8
Primus Fitness – PrimusFit Weightlifting WOD Stat Check #1 EMOM 5 10 Pull Ups Rest 2 Min EMOM 6 20 Push Ups Rest 2 Min
Spartan Lite – Tue, May 7
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up WOD Teams of 2 Split Sled/All Reps For Time 400m Sled Push (1/0) 30 Wall
PrimusFit – Tue, May 7
Primus Fitness – PrimusFit Warm Up WOD Teams of 2 Split Sled/All Reps For Time 400m Sled Push (1/0) 30 Wall Ball 20 Ring Rows
Spartan Lite – Mon, May 6
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Extended Warm Up Warm Up Each Movement in each AMRAP 15 Minutes WOD Skill
PrimusFit – Mon, May 6
Primus Fitness – PrimusFit Warm Up Weightlifting Extended Warm Up Warm Up Each Movement in each AMRAP 15 Minutes WOD Skill Check AMRAP 6 –
PrimusFit – Mon, May 6
Primus Fitness – PrimusFit Warm Up Weightlifting WOD Skill Check AMRAP 6 – Kettlebell 5 KB Clean (44/25) 5 OH KB Lunge 5 Turkish Get
PrimusFit – Fri, May 3
Primus Fitness – PrimusFit Weightlifting Rack Pull Deadlift Use Deadlift 1RM 3 x 3 @ 110% 3 x 1 @ 115% WOD 10 min warmup
PrimusFit – Fri, May 3
Primus Fitness – PrimusFit Weightlifting Rack Pull Deadlift Use Deadlift 1RM 3 x 3 @ 110% 3 x 1 @ 115% WOD 5-4-3-2-1 Clean &
Spartan Lite – Fri, May 3
Primus Fitness – Spartan Lite Warm Up Weightlifting Rack Pull Deadlift Use Deadlift 1RM 3 x 3 @ 110% 3 x 1 @ 115% WOD
PrimusFit – Fri, May 3
Primus Fitness – PrimusFit Weightlifting Rack Pull Deadlift Use Deadlift 1RM 3 x 3 @ 110% 3 x 1 @ 115% WOD 5-4-3-2-1 Clean &
Spartan Lite – Fri, May 3
Primus Fitness – Spartan Lite Warm Up Weightlifting Rack Pull Deadlift Use Deadlift 1RM 3 x 3 @ 110% 3 x 1 @ 115% WOD
PrimusFit – Fri, May 3
Primus Fitness – PrimusFit WOD 5-4-3-2-1 Clean & jerk Handstand push-ups 10 cal bike after each round L1: 115/75 L2: 135/95 L3: 155/105
PrimusFit – Thu, May 2
Primus Fitness – PrimusFit WOD Blue Pill – Murph Training 1000m run 2 rounds of 20 pull-ups 25 push ups 30 air squats 60 hammerstrikes
PrimusFit – Thu, May 2
Primus Fitness – PrimusFit WOD Red Pill – Murph Training 1000m run 2 rounds of 20 pull-ups 25 push ups 30 air squats 60 hammerstrikes
PrimusFit – Wed, May 1
Primus Fitness – PrimusFit Weightlifting Dumbbell OH Press 4 x 8 @ 40s/25s 2 x 5 @ 50s/35s WOD 10 rounds for time – 15
PrimusFit – Wed, May 1
Primus Fitness – PrimusFit Weightlifting Dumbbell OH Press 4 x 8 @ 40s/25s 2 x 5 @ 50s/35s WOD 10 rounds for time – 15
Spartan Lite – Wed, May 1
Primus Fitness – Spartan Lite Warm Up Weightlifting Dumbbell OH Press 4 x 8 @ 40s/25s 2 x 5 @ 50s/35s WOD AMRAP 16 100m