WELCOME TO THE
Primus CrossFit
WORKOUT OF THE DAY
PrimusFit – Fri, Nov 24
Primus Fitness – PrimusFit Closed Go Run or something, I don’t know.
PrimusFit – Thu, Nov 23
Primus Fitness – PrimusFit Warm-up WOD Turkey Trot Teams of 2 or 3 Split Reps 1500m Row 9 2 Rep Bear Complex (115/75) – (2)
PrimusFit – Thu, Nov 23
Primus Fitness – PrimusFit Warm-up WOD Turkey Trot Teams of 2 or 3 Split Reps 1500m Row
PrimusFit – Thu, Nov 23
Primus Fitness – PrimusFit Warm-up WOD Turkey Trot Teams of 2 or 3 Split Reps
PrimusFit – Wed, Nov 22
Primus Fitness – PrimusFit Weightlifting Bench Press 4 x 8 @ 70% (use OHP 1RM) WOD Chicken Turkeys Rabbit 10 RFT 15 Sec Bike 5
Spartan Lite – Wed, Nov 22
Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press 4 x 8 @ 70% WOD Chicken Turkeys Rabbit 10 RFT 15 Sec Bike 5 Power
PrimusFit – Wed, Nov 22
Primus Fitness – PrimusFit Weightlifting WOD Chicken Turkeys Rabbit 10 RFT 15 Sec Bike 5 Power Snatch 5 T2B 50m OH Plate Carry (45/25) L1
PrimusFit – Wed, Nov 22
Primus Fitness – PrimusFit Weightlifting WOD Chicken Turkeys Rabbit YOU NAME IT!
PrimusFit – Tue, Nov 21
Primus Fitness – PrimusFit Warm-up WOD Lamb Rams Hogs Maws Teams of 2 AMRAP 25 Y-G-I-G All Reps 500m Row 5 Burpee 10 HPC (95/65)
PrimusFit – Tue, Nov 21
Primus Fitness – PrimusFit Warm-up WOD Lamb Rams Hogs Maws Teams of 2 AMRAP 25 Y-G-I-G All Reps 500m Row 5 Burpee 10 HPC (95/65)
Spartan Lite – Mon, Nov 20
Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Back Squat 4 x 8 @ 75% WOD Beans, Greens, Potatoes, Tomatoes 5 RFT 200m Run
PrimusFit – Mon, Nov 20
Primus Fitness – PrimusFit Weightlifting Low Bar Back Squat 4 x 8 @ 75% WOD Beans, Greens, Potatoes, Tomatoes 5 RFT 200m Run 10 Box
PrimusFit – Mon, Nov 20
Primus Fitness – PrimusFit Weightlifting Low Bar Back Squat 4 x 8 @ 75% WOD Chicken
PrimusFit – Sat, Nov 18
Primus Fitness – PrimusFit WOD Teams of 3 (split reps) Team buy-in: 99 American kettlebell swings (53/35) Then (split reps, u-go-I-go): 30 push press (95/65)
PrimusFit – Fri, Nov 17
Primus Fitness – PrimusFit Weightlifting Sumo Deadlift 4 x 8 @ 70% WOD “Under Siege” WOD – 10 minute cap 2 rounds of 250m row
Spartan Lite – Fri, Nov 17
Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift 4 x 8 @ 70% WOD “Under Siege” WOD – 9 minute cap 2 rounds of
PrimusFit – Fri, Nov 17
Primus Fitness – PrimusFit Weightlifting Sumo Deadlift 4 x 8 @ 70% WOD “Under Siege” WOD – 9 minute cap 2 rounds of 250m row
PrimusFit – Fri, Nov 17
Primus Fitness – PrimusFit WOD “Under Siege” WOD – 9 minute cap 2 rounds of 250m row 1 full clean (65-70%) Front rack carry 10
PrimusFit – Thu, Nov 16
Primus Fitness – PrimusFit WOD 12 min Skillz EMOM 10 dips + 10 sit-ups 5 high box jumps + 20 mountain climbers 7-8 HSPU 25-30
PrimusFit – Thu, Nov 16
Primus Fitness – PrimusFit WOD 12 min Skillz EMOM 10 dips + 10 sit-ups 5 high box jumps + 20 mountain climbers 7-8 HSPU 25-30
PrimusFit – Thu, Nov 16
Primus Fitness – PrimusFit WOD 12 min Skillz EMOM 10 dips + 10 sit-ups 5 high box jumps + 20 mountain climbers 7-8 HSPU 25-30
PrimusFit – Wed, Nov 15
Primus Fitness – PrimusFit Weightlifting Bench Press Use your OHP 1RM Bench – 4 x 8 @ 75% WOD WOD – 22 min cap 21-15-9
Spartan Lite – Wed, Nov 15
Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press Use your OHP 1RM Bench – 4 x 8 @ 75% WOD AMRAP 22 Teams of
PrimusFit – Wed, Nov 15
Primus Fitness – PrimusFit WOD WOD – 22 min cap 21-15-9 Box jumps American KB swings 1 min wall sit 15-9-3 Wall balls Burpees 1
PrimusFit – Tue, Nov 14
Primus Fitness – PrimusFit WOD Partner WOD (split reps, u-go-I-go) 2 rounds 800m row 50 Dumbbell snatches (50/35) 50 Toes to bar 50 Thrusters (95/65)
PrimusFit – Tue, Nov 14
Primus Fitness – PrimusFit WOD Partner WOD (split reps, u-go-I-go) 2 rounds 800m row 50 Dumbbell snatches (50/35) 50 Toes to bar 50 Thrusters (95/65)
Spartan Lite – Mon, Nov 13
Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Back Squat 4 x 8 @ 70% of 1RM (Use High bar 1rm) WOD High Water
Spartan Lite – Mon, Nov 13
Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Back Squat 4 x 8 @ 70% of 1RM (Use High bar 1rm) WOD High Water
PrimusFit – Mon, Nov 13
Primus Fitness – PrimusFit Weightlifting Low Bar Back Squat 4 x 8 @ 70% of 1RM (Use High bar 1rm) WOD 4 rounds of 200m
PrimusFit – Fri, Nov 10
Primus Fitness – PrimusFit Warm-up Weightlifting Sumo Deadlift 3 x 8 @ 60% of 1RM WOD Warm-up: Clean & Jerk to working weight. 12’ (4
PrimusFit – Fri, Nov 10
Primus Fitness – PrimusFit Warm-up Weightlifting Sumo Deadlift 3 x 8 @ 60% of 1RM WOD Warm-up: Clean & Jerk to working weight. 12’ (4
PrimusFit – Fri, Nov 10
Primus Fitness – PrimusFit Warm-up Weightlifting Sumo Deadlift 3 x 8 @ 60% of 1RM WOD Warm-up: Clean & Jerk to working weight. 12’ (4
PrimusFit – Fri, Nov 10
Primus Fitness – PrimusFit Warm-up Weightlifting Sumo Deadlift 3 x 8 @ 60% of 1RM WOD Warm-up: Clean & Jerk to working weight. 12’ (4
Spartan Lite – Fri, Nov 10
Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift 3 x 8 @ 60% of 1RM WOD
PrimusFit – Fri, Nov 10
Primus Fitness – PrimusFit Warm-up Weightlifting Sumo Deadlift 3 x 8 @ 60% of 1RM WOD
PrimusFit – Thu, Nov 9
Primus Fitness – PrimusFit WOD 1k run 100m KB farmers carry (53/25) 50 box step-ups 50 American kettlebell swings (53/35) 100m KB farmers carry (53/25)
Spartan Lite – Wed, Nov 8
Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press 3 x 8 @ 80@ of OHP 1RM WOD AMRAP 22 Teams of 2 Together –
Spartan Lite – Wed, Nov 8
Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press 3 x 8 @ 80@ of OHP 1RM WOD
PrimusFit – Wed, Nov 8
Primus Fitness – PrimusFit Weightlifting Bench Press 3 x 8 @ 80@ of OHP 1RM WOD 8 rounds – 14 min cap 5 pull-ups 5
PrimusFit – Wed, Nov 8
Primus Fitness – PrimusFit WOD 8 rounds – 14 min cap 5 pull-ups 5 front squats 5 burpees L1: 95/65 L2: 115/75 Weightlifting Bench Press
PrimusFit – Tue, Nov 7
Primus Fitness – PrimusFit WOD Warm-up: Partners sled push 2 x 100m each (empty) Warm-up cleans to working weight Partners WOD – 32 minute AMRAP
Spartan Lite – Mon, Nov 6
Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Squat 3 x 8 @ 70% of 1RM WOD 3 Rounds for Time 400m Run 20
PrimusFit – Mon, Nov 6
Primus Fitness – PrimusFit Weightlifting Low Bar Squat 3 x 8 @ 70% of 1RM WOD 16 Minute EMOM 50m run 10 dips + 10
PrimusFit – Sat, Nov 4
Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-go) 90 wall balls 1000m equipment carry – Barbell (95/65) + KB (53/35) Mailboxes: 90
PrimusFit – Fri, Nov 3
Primus Fitness – PrimusFit Weightlifting Sumo Deadlift Using 60% of Deadlift 1RM 3 sets of 6 Reps WOD 3 rounds 1 Full clean & jerk
Spartan Lite – Fri, Nov 3
Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift Using 60% of Deadlift 1RM 3 sets of 6 Reps WOD 4 rounds 1 Power clean
PrimusFit – Thu, Nov 2
Primus Fitness – PrimusFit WOD Buy in: 6 Wall Walks Directly into: 20-15-10 Toes to Bar Barbell Front Rack Lunges (95/65) then: 3 Rounds Total
Spartan Lite – Wed, Nov 1
Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press Using 80% of OHP 1RM 3 sets of 6 Reps WOD AMRAP 22 Teams of 2
PrimusFit – Wed, Nov 1
Primus Fitness – PrimusFit Weightlifting Bench Press Using 80% of OHP 1RM 3 sets of 6 Reps WOD 5 Rounds For Time 200m Run 8
PrimusFit – Tue, Oct 31
Primus Fitness – PrimusFit WOD Halloween WOD (you-go-I-go, split reps) “THE DEVIL’S GONE PRIMUS” Partner WOD – 30 Minute AMRAP Buy-in: 1000 row 12 Devil
Spartan Lite – Mon, Oct 30
Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Squat Using 60% of 1RM for High Bar Squat 3 sets of 6 Reps WOD Rhinestone
PrimusFit – Mon, Oct 30
Primus Fitness – PrimusFit Warm-up Weightlifting Low Bar Squat Using 60% of 1RM for High Bar Squat 3 sets of 6 Reps WOD As Far
PrimusFit – Sat, Oct 28
Primus Fitness – PrimusFit WOD WOD Teams of 3 – (U-go-I-go) 1800 meter team row (team splits row) 3 rounds per teammate (relay style) 8
Spartan Lite – Fri, Oct 27
Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift Intro/Practice WOD 3 Rounds of 3 Hang Power Cleans 3 Front Squats 15 weighted push-ups 200m
PrimusFit – Fri, Oct 27
Primus Fitness – PrimusFit Weightlifting Sumo Deadlift Intro/Practice 20-25 Min WOD 3 Rounds of 3 Hang Power Cleans 3 Front Squats 10 HSPU or 15
PrimusFit – Thu, Oct 26
Primus Fitness – PrimusFit WOD 12 minute skills EMOM Min 1: 8-10 Toes to Bar Min 2: 20-30 Double unders METCON – 24 min cap
Spartan Lite – Wed, Oct 25
Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press Intro/Pracitce 20-25 Min WOD AMRAP 20 Teams of 2 Buy In – 1000m Row Together –
PrimusFit – Wed, Oct 25
Primus Fitness – PrimusFit Weightlifting Bench Press Intro/Practice 20-25 Min WOD 3 x 3 minute AMRAPS 5 Barbell Back Squats 5 Pull Ups 8 ball
PrimusFit – Tue, Oct 24
Primus Fitness – PrimusFit WOD Teams of 2 – 35 min cap (YGIG, split reps) Buy in: 800m run 10 Rounds 10 Box jumps (24/20)
Spartan Lite – Mon, Oct 23
Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Squat Intro/Practice 20-25 Min WOD 3 RFT 500m Row 20 Wall Balls 6 Rope Pulls 15
PrimusFit – Mon, Oct 23
Primus Fitness – PrimusFit Weightlifting Low Bar Squat Intro/Practice 20-25 Min WOD AMRAP 20 500m row 18 wall balls 2 rope climbs 18 v-ups
PrimusFit – Sat, Oct 21
Primus Fitness – PrimusFit WOD Teams of 3 – 1500m Row 2 Rounds: (Split Reps, You Go I Go) – 60 Air Squats – 45
Spartan Lite – Fri, Oct 20
Primus Fitness – Spartan Lite Warm-up Weightlifting Overhead Squat 1 Rep Max Attempt WOD 5 RFT: – 15/12 Cal Bike – 12 Deadlifts – 9
PrimusFit – Fri, Oct 20
Primus Fitness – PrimusFit OLY Overhead Squat 1RM WOD 5 RFT: – 15/12 Cal Bike – 12 Deadlifts – 9 Hang Power Cleans – 6
PrimusFit – Thu, Oct 19
Primus Fitness – PrimusFit Skill Pull Up/Muscle Up Practice: – Banded Kipping – Unbanded Kipping – Jump Kipping Pull Up – Unassisted Kipping Pull Up
Spartan Lite – Wed, Oct 18
Primus Fitness – Spartan Lite Warm-up Weightlifting Power Clean and Jerk 1 Rep Max Attempt WOD AMRAP 22 Teams of 2 Buy In – 800m
PrimusFit – Wed, Oct 18
Primus Fitness – PrimusFit OLY Clean & Jerk- 1RM WOD On a 15’ Clock: – 50 V- Ups (Rx+: T2B) – 50 AMKBS(53/35) – 800m
PrimusFit – Tue, Oct 17
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps 10′ AMRAP: Buy In: 1000/800m Row w/remaining time: – 20 DB Alt. Lunges – 16
Spartan Lite – Mon, Oct 16
Primus Fitness – Spartan Lite Warm-up Weightlifting Power Snatch 1 Rep Max Attempt WOD EMOM 19 1. 15 Wall Balls + Max Wall Sit 2.
PrimusFit – Mon, Oct 16
Primus Fitness – PrimusFit OLY Snatch 1RM * Record PRs on Board!* WOD 5 RFT: – 12 Wall Balls (20/14) – 16 Sit Ups –
PrimusFit – Sat, Oct 14
Primus Fitness – PrimusFit WOD Teams of 3 Part 1: (7min Cap) – 200m Run – Max Reps of the following complex w/remaining Time Complex:
Spartan Lite – Fri, Oct 13
Primus Fitness – Spartan Lite Warm-up Weightlifting Overhead Squat 3 x 1 @ 95% WOD 10 RFT: – 7 Deadlifts – 5 Box Jumps –
PrimusFit – Fri, Oct 13
Primus Fitness – PrimusFit OLY Overhead Squat 3 x 1 @ 95% WOD 10 RFT: – 7 Deadlifts – 5 Box Jumps – 3 Push
PrimusFit – Thu, Oct 12
Primus Fitness – PrimusFit WOD Buy In: 40/32 Cal Bike then 1 Round of: – 200m Sand Bag Bear Hug Carry – 3 Shuttle Runs
Spartan Lite – Wed, Oct 11
Primus Fitness – Spartan Lite Warm-up Weightlifting Power Clean & Jerk 3 x 1 @ 95% WOD Teams of 2 AMRAP 22 400m Run Together
PrimusFit – Wed, Oct 11
Primus Fitness – PrimusFit OLY Clean 3 x 1 @ 95% WOD For Time: 100-80-60-40-20 – Dubz (1:1 Singles) 25-20-15-10-5 – DB Hang Power Snatches
PrimusFit – Tue, Oct 10
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps On a 35’ Clock: – 1 Mile Team Run (Rx+: 1.5 Mile Team Run) then
Spartan Lite – Mon, Oct 9
Primus Fitness – Spartan Lite Warm-up Weightlifting Power Snatch 3 x 1 @ 95% WOD 21 – 15 – 9 Buy In – 400m Sled
PrimusFit – Mon, Oct 9
Primus Fitness – PrimusFit OLY Snatch 3 x 1 @ 95% WOD 5′ AMRAP: – Max Cal Row *1 min Rest* 5′ AMRAP: 2…4…6…8…etc –
PrimusFit – Sat, Oct 7
Primus Fitness – PrimusFit Warm-up Saturdays are for the Girls (Time) Teams of 3 1000m run 9 Complex (135/95) 1 Deadlift/1 HPC/1 Front Squat/push jerk/full
Spartan Lite – Fri, Oct 6
Primus Fitness – Spartan Lite Warm-up Weightlifting Overhead Squat 3 x 3 @ 90% WOD 10 Rounds for Time 20 Sec Bike 3 HPC (75/55)
PrimusFit – Fri, Oct 6
Primus Fitness – PrimusFit OLY Overhead Squat 3 x 3 @ 90% WOD 10 Rounds for Time 20 Sec Bike 3 HPC (115/75, 135/95) 3
PrimusFit – Thu, Oct 5
Primus Fitness – PrimusFit Warm-up WOD Teddy Bear 2 Rounds For Time – Second Round No Sandbag. (Everything that can be done with sandbag, is.)
Spartan Lite – Wed, Oct 4
Primus Fitness – Spartan Lite Warm-up Weightlifting Power Clea n 3 x 3 @ 90% WOD AMRAP 22 Teams of 2 Buy In – 800m
PrimusFit – Wed, Oct 4
Primus Fitness – PrimusFit OLY Clean 3 x 3 @ 90% WOD TV Remote AMRAP 20 500m Row 100m Waiter’s Carry (35s/20s) 30 Russian Twist
PrimusFit – Tue, Oct 3
Primus Fitness – PrimusFit Warm-up Dirt Teams of 2 Split Reps 1000m Row (Split) 100 Air Squats 90 Sit Ups 80 Push Ups 70 Walking
Spartan Lite – Mon, Oct 2
Primus Fitness – Spartan Lite Warm-up Weightlifting Power Snatch 3 x 3 @ 90% WOD Arm Rest 3 RFT 400m Run 5 Tire Flips 10
PrimusFit – Mon, Oct 2
Primus Fitness – PrimusFit OLY Snatch 3 x 3 @ 90% WOD Arm Rest 3 RFT 400m Run 5 Tire Flips 10 Box Jump Overs
PrimusFit – Sat, Sep 30
Primus Fitness – PrimusFit Warm-up WOD Tortilla For Time Teams of 3 Split Reps 800m Object Run (1 Hammer, 1 Wall Ball) 21 Tire Flip
Spartan Lite – Fri, Sep 29
Primus Fitness – Spartan Lite Warm-up Weightlifting Overhead Squat 3 x 5 @ 85% WOD Peanut Butter Oatmeal For Time 21 – 15 – 9
PrimusFit – Fri, Sep 29
Primus Fitness – PrimusFit OLY Overhead Squat 3 x 5 @ 85% WOD Peanut Butter Oatmeal For Time 21 – 15 – 9 Box Jump
PrimusFit – Thu, Sep 28
Primus Fitness – PrimusFit Warm-up WOD Applesauce For Time 1000m Run 1000m Row 1000m Bike (.62 miles) then 3 Rounds 15 Wall Ball 15 Slam
Spartan Lite – Wed, Sep 27
Primus Fitness – Spartan Lite Warm-up Weightlifting Power Clean 3 x 5 @ 85% WOD AMRAP 22 Teams of 2 Buy In – 400m Sled
PrimusFit – Wed, Sep 27
Primus Fitness – PrimusFit Warm-up OLY Clean 3 x 5 @ 85% WOD Squash 10 RFT 15 Sec Bike Sprint 10 RKBS 10 Push Ups
PrimusFit – Tue, Sep 26
Primus Fitness – PrimusFit Warm-up WOD Spinach Teams of 2 Split Reps 1000m Row 20 Burpees 30 Pull Ups 40 Push Ups 50 Lunges 1000m
Spartan Lite – Mon, Sep 25
Primus Fitness – Spartan Lite Warm-up Weightlifting Power Snatch 3 x 5 @ 85% WOD Peaches For Time 400m Run 18 HPC (75+/55+) 12 V
PrimusFit – Mon, Sep 25
Primus Fitness – PrimusFit Warm-up OLY Snatch 3 x 5 @ 85% WOD Peaches For Time 400m Run 18 HPC 12 V Ups 6 Pull