WELCOME TO THE
Primus CrossFit
WORKOUT OF THE DAY
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
PrimusFit – Tue, Apr 30
Primus Fitness – PrimusFit WOD 8 min Lifting EMOM 1-5 : 2 snatches (light weight) 6-8: 1 snatch (medium weight) “Crop Top Tees 2” Partner
PrimusFit – Tue, Apr 30
Primus Fitness – PrimusFit WOD 8 min Lifting EMOM 1-5 : 2 snatches (light weight) 6-8: 1 snatch (medium weight) “Crop Top Tees 2” Partner
PrimusFit – Tue, Apr 30
Primus Fitness – PrimusFit WOD 8 min Lifting EMOM 1-5 : 2 snatches (light weight) 6-8: 1 snatch (medium weight) “Crop Top Tees 2” Partner
PrimusFit – Tue, Apr 30
Primus Fitness – PrimusFit WOD 8 min Lifting EMOM 1-5 : 2 snatches (light weight) 6-8: 1 snatch (medium weight) “Crop Top Tees 2” Partner
PrimusFit – Mon, Apr 29
Primus Fitness – PrimusFit Weightlifting Overhead Squat 4 x 6 @ 80% WOD El Yunque 5 RFT 200m Sandbag Run 10 Pull Ups 14 SandBag
Spartan Lite – Mon, Apr 29
Primus Fitness – Spartan Lite Warm Up Weightlifting Overhead or Front Squat 4 x 6 @ 80% WOD El Yunque 5 RFT 100m Sandbag Run
PrimusFit – Mon, Apr 29
Primus Fitness – PrimusFit Weightlifting Overhead Squat 4 x 6 @ 80%
Spartan Lite – Mon, Apr 29
Primus Fitness – Spartan Lite Warm Up Weightlifting Overhead or Front Squat 4 x 6 @ 80% WOD El Yunque 5 RFT 100m Sandbag Run
Conditioning – Mon, Apr 29
Primus Fitness – Conditioning WOD 10 rounds for time – 15 min cap 100m run 2 power cleans 7 push-ups L1: 115/75 L2: 135/95 L3:
PrimusFit – Sat, Apr 27
Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-I-go): Team buy-in: 120 double unders (2:1 singles) Then 30 deadlifts (95/65) 21 deadlifts (115/75)
PrimusFit – Sat, Apr 27
Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-I-go): Team buy-in: 120 double unders (2:1 singles) Then 30 deadlifts (95/65) 21 deadlifts (115/75)
PrimusFit – Fri, Apr 26
Primus Fitness – PrimusFit Weightlifting Dumbbell OH Press 2 x 6 @ 35s/20s 4 x 8 @ 45s/30s Drop Set Max Rep (Up to 12)
Spartan Lite – Fri, Apr 26
Primus Fitness – Spartan Lite Warm Up Weightlifting Rack Pull Deadlift Use DL 1RM 3 x 3 @ 100% 3 x 1 @ 105% WOD
PrimusFit – Fri, Apr 26
Primus Fitness – PrimusFit Weightlifting Dumbbell OH Press 2 x 6 @ 35s/20s 4 x 8 @ 45s/30s Drop Set Max Rep (Up to 12)
PrimusFit – Thu, Apr 25
Primus Fitness – PrimusFit WOD Option A: Conditioning – Murph Training 1000m run 10 burpee pull-ups 30 push-ups 50 air squats 100 hammer strikes 50
PrimusFit – Wed, Apr 24
Primus Fitness – PrimusFit Weightlifting Rack Pull Deadlift Use Deadlift 1RM 3 x 3 @ 110% 3 x 1 @ 115% WOD 12 minute EMOM
PrimusFit – Wed, Apr 24
Primus Fitness – PrimusFit Weightlifting Rack Pull Deadlift Use Deadlift 1RM 3 x 3 @ 110% 3 x 1 @ 115% WOD 12 minute EMOM
Spartan Lite – Wed, Apr 24
Primus Fitness – Spartan Lite Warm Up Weightlifting Dumbbell OH Press 2 x 6 @ 20s/15s 4 x 8 @ 30s/20s WOD 4 RFT 400m
PrimusFit – Wed, Apr 24
Primus Fitness – PrimusFit WOD 12 minute EMOM 1 squat clean (light to medium) 10 dips + 5 sit-ups 7-8 handstand push-ups 100m run Conditioning
PrimusFit – Tue, Apr 23
Primus Fitness – PrimusFit WOD Warm-up: Partners sled push 3 x 100m each. Increase weight each set – empty, 1 plate, 2 plates. Partners WOD
PrimusFit – Tue, Apr 23
Primus Fitness – PrimusFit WOD Warm-up: Partners sled push 3 x 100m each. Increase weight each set – empty, 1 plate, 2 plates. Partners WOD
PrimusFit – Mon, Apr 22
Primus Fitness – PrimusFit Weightlifting Overhead Squat 4 x 8 @ 75% WOD 12 minute AMRAP 12 wall balls (20/15) 1 clean & jerk 50m
PrimusFit – Mon, Apr 22
Primus Fitness – PrimusFit WOD 12 minute AMRAP 12 wall balls (20/15) 1 clean & jerk 50m run L1: 135/95 L2: 155/105 L3: 185/125 4
Spartan Lite – Mon, Apr 22
Primus Fitness – Spartan Lite Warm Up Weightlifting OH or Front Squat 4 x 8 @ 70% of 1RM WOD AMRAP 6 100m Run 15
PrimusFit – Fri, Apr 19
Announcements Beginning April 22nd —- Afternoon Class Schedules will be as follows: Monday thru Friday we are offering class times at 4:30pm, 5:30pm and 6:30pm
Spartan Lite – Fri, Apr 19
Announcements Beginning April 22nd —- Afternoon Class Schedules will be as follows: Monday thru Friday we are offering class times at 4:30pm, 5:30pm and 6:30pm
PrimusFit – Fri, Apr 19
Announcements Beginning April 22nd —- Afternoon Class Schedules will be as follows: Monday thru Friday we are offering class times at 4:30pm, 5:30pm and 6:30pm
PrimusFit – Fri, Apr 19
Announcements Beginning April 22nd —- Afternoon Class Schedules will be as follows: Monday thru Friday we are offering class times at 4:30pm, 5:30pm and 6:30pm
Spartan Lite – Fri, Apr 19
Announcements Beginning April 22nd —- Afternoon Class Schedules will be as follows: Monday thru Friday we are offering class times at 4:30pm, 5:30pm and 6:30pm
PrimusFit – Thu, Apr 18
Announcements Beginning April 22nd —- Afternoon Class Schedules will be as follows: Monday thru Friday we are offering class times at 4:30pm, 5:30pm and 6:30pm
Spartan Lite – Wed, Apr 17
Announcements Beginning April 22nd —- Afternoon Class Schedules will be as follows: Monday thru Friday we are offering class times at 4:30pm, 5:30pm and 6:30pm
PrimusFit – Wed, Apr 17
Announcements Beginning April 22nd —- Afternoon Class Schedules will be as follows: Monday thru Friday we are offering class times at 4:30pm, 5:30pm and 6:30pm
PrimusFit – Wed, Apr 17
Announcements Beginning April 22nd —- Afternoon Class Schedules will be as follows: Monday thru Friday we are offering class times at 4:30pm, 5:30pm and 6:30pm
PrimusFit – Tue, Apr 16
Announcements Beginning April 22nd —- Afternoon Class Schedules will be as follows: Monday thru Friday we are offering class times at 4:30pm, 5:30pm and 6:30pm
PrimusFit – Tue, Apr 16
Announcements Beginning April 22nd —- Afternoon Class Schedules will be as follows: Monday thru Friday we are offering class times at 4:30pm, 5:30pm and 6:30pm
PrimusFit – Tue, Apr 16
Primus Fitness – PrimusFit WOD Partners WOD (split reps, u-go-I-go) 3 HSPU 12 Bar Facing Burpees 15 Clean & Jerks (155/105) 6 HSPU 12 Bar
Spartan Lite – Mon, Apr 15
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Overhead or Front Squat 4 x 8 @ 70% WOD 3 RFT 200m Sled
PrimusFit – Mon, Apr 15
Primus Fitness – PrimusFit Weightlifting Overhead Squat 4 x 8 @ 70% WOD “Choose your own adventure” 100 Wall Ball Shots 20 Wall Walks 1500m
PrimusFit – Mon, Apr 15
Primus Fitness – PrimusFit Weightlifting Overhead Squat 4 x 8 @ 70%
Spartan Lite – Sun, Apr 14
Primus Fitness – Spartan Lite Warm Up Weightlifting Overhead or Front Squat 4 x 8 @ 70% WOD 3 RFT 200m Sled (45/25) 10 Deadlifts
PrimusFit – Sat, Apr 13
Primus Fitness – PrimusFit Metcon (No Measure) Teams of 3 – 400m Team Equipment Carry (All working, All Reps) • KB (53/3515 • Barbell (95/65)
PrimusFit – Fri, Apr 12
Primus Fitness – PrimusFit Weightlifting Rack Pull Use Deadlift 1RM 2 x 5 @ 90% 3 x 3 @ 100% 3 x 1 @ 105%
Spartan Lite – Fri, Apr 12
Primus Fitness – Spartan Lite Warm Up Weightlifting Rack Pull Use Deadlift 1RM 2 x 5 @ 90% 3 x 3 @ 100% 3 x
PrimusFit – Fri, Apr 12
Primus Fitness – PrimusFit Friyay (No Measure) 2 Rounds for time 400m Run 12 HandStand Push ups 400m Run 12 Ground to overheadC&J, Snatch any
PrimusFit – Thu, Apr 11
Primus Fitness – PrimusFit SledMania (Time) 400m Sled Push (2/1) 30 back squats (135/95) 400m Sled Push 20 Back Squats (155/105) 400m Sled push 10
PrimusFit – Thu, Apr 11
Primus Fitness – PrimusFit SledMania (Time) 400m Sled Push (2/1) 30 back squats (135/95) 400m Sled Push 20 Back Squats (155/105) 10 Back Squats (185/125)
PrimusFit – Wed, Apr 10
Primus Fitness – PrimusFit Weightlifting DB Overhead Press 2 x 5 @ 30s/20s 4 x 8 @ 40s/25s 12 Min AMRAP After Buy-In (No Measure)
PrimusFit – Wed, Apr 10
Primus Fitness – PrimusFit Weightlifting DB Overhead Press 2 x 5 @ 30s/20s 4 x 8 @ 40s/25s 12 Min AMRAP After Buy-In (No Measure)
PrimusFit – Wed, Apr 10
Primus Fitness – PrimusFit Weightlifting DB Overhead Press 2 x 5 @ 30s/20s 4 x 8 @ 40s/25s
Spartan Lite – Wed, Apr 10
Primus Fitness – Spartan Lite Warm Up Weightlifting DB Overhead Press 2 x 5 @ 25s/20s 4 x 8 @ 30s/25s WOD AMRAP 20 100m
PrimusFit – Wed, Apr 10
Primus Fitness – PrimusFit Weightlifting DB Overhead Press 2 x 5 @ 30s/20s 4 x 8 @ 40s/25s
PrimusFit – Tue, Apr 9
Primus Fitness – PrimusFit WOD Lifting warmup: 10 Min EMOM Every Minute: 3 unbroken snatches Work to a heavy or pick a weight that will
Spartan Lite – Mon, Apr 8
Primus Fitness – Spartan Lite Warm Up Weightlifting Overhead Squat Use 1RM from last week. 3 x 8 @ 65% WOD 5 RFT 200m Run
PrimusFit – Mon, Apr 8
Primus Fitness – PrimusFit Weightlifting Overhead Squat Use 1RM from last week. 3 x 8 @ 65% WOD 20 min cap 1-2-3-4-5-6-7-8-9-10 Barbell Deadlift Toe
PrimusFit – Mon, Apr 8
Primus Fitness – PrimusFit WOD 20 min cap 1-2-3-4-5-6-7-8-9-10 Barbell Deadlift Toe to Bar Burpee Box Jump Over Rx: 185/115 24/20 Rx+: 205/135 24/20 Rx++:
PrimusFit – Sat, Apr 6
Primus Fitness – PrimusFit WOD Teams Of 3 Split Reps 40′ AMRAP Buy In: 90 Burpee Relay (Rx+:120 Burpees) P1: Max Burpees P2: 200m Run
Spartan Lite – Fri, Apr 5
Primus Fitness – Spartan Lite Warm Up Weightlifting Rack Pull Use DL 1RM 3 x 3 @ 90% 3 x 1 @ 95% WOD 14′
PrimusFit – Fri, Apr 5
Primus Fitness – PrimusFit Weightlifting Rack Pull Deadlift Using 100% of Deadlift 1RM 3 x 1 WOD 14′ AMRAP: -14 AMKBS (53/35) -100m Sled Push
PrimusFit – Fri, Apr 5
Primus Fitness – PrimusFit WOD 14′ AMRAP: -14 AMKBS (53/35) -100m Sled Push (2/1) -14 S/A KB Push Press
PrimusFit – Thu, Apr 4
Primus Fitness – PrimusFit OLY EMOM 10: -Build to a Heavy Complex of: 3 Cleans 2 Front Squats 1 Shoulder to Overhead Murph Prep Every
PrimusFit – Thu, Apr 4
Primus Fitness – PrimusFit Bodybuilding/Accessory 4 RDS: -8 Seated Double Arm Arnold Press (6-7/10 RPE) -12 Jack Knives -12 DB Glute Bridges (8/10 RPE) -12
PrimusFit – Wed, Apr 3
Primus Fitness – PrimusFit Weightlifting Dumbbell Overhead Press 2 x 5 @ 30s/20s 4 x 8 @ 40s/30s WOD 4 x 5′ Rounds: -15 V-Ups
PrimusFit – Wed, Apr 3
Primus Fitness – PrimusFit Weightlifting Dumbbell Overhead Press 2 x 5 @ 30s/20s 4 x 8 @ 40s/30s WOD 4 x 5′ Rounds: -15 V-Ups
Spartan Lite – Wed, Apr 3
Primus Fitness – Spartan Lite Warm Up Weightlifting Dumbbell Overhead Press 2 x 5 @ 25s/20s 4 x 8 @ 35s/30s WOD AMRAP 22 Teams
PrimusFit – Wed, Apr 3
Primus Fitness – PrimusFit Weightlifting Dumbbell Overhead Press 2 x 5 @ 30s/20s 4 x 8 @ 40s/30s WOD 4 x 5′ Rounds: -15 V-Ups
Spartan Lite – Wed, Apr 3
Primus Fitness – Spartan Lite Warm Up Weightlifting Dumbbell Overhead Press 2 x 5 @ 25s/20s 4 x 8 @ 35s/30s WOD
PrimusFit – Tue, Apr 2
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You go I go 30’ AMRAP Buy In: 40/32 Cal Bike -24 Box Jump Overs
Spartan Lite – Mon, Apr 1
Primus Fitness – Spartan Lite Warm Up Weightlifting Overhead Squat 1 Rep Max Test WOD 21 – 15 – 9 Wall Ball SA Snatch 800m
PrimusFit – Mon, Apr 1
Primus Fitness – PrimusFit Weightlifting Overhead Squat 1RM Test WOD For Time: 4-8-12-16-20-24 -Alt DB Hang Power Clean (50/35) 3-3-3-3-3-3 (Rx+ 5-5-5-5-5-5) – Wall Walk
Spartan Lite – Mon, Apr 1
Primus Fitness – Spartan Lite Warm Up Weightlifting Overhead Squat 1 Rep Max Test WOD 21 – 15 – 9 Wall Ball SA Snatch 9
PrimusFit – Mon, Apr 1
Primus Fitness – PrimusFit Weightlifting Overhead Squat 1RM Test WOD For Time: 4-8-12-16-20-24 -Alt DB Hang Power Clean (50/35) 3-3-3-2-2-2 – Wall Walk
PrimusFit – Mon, Apr 1
Primus Fitness – PrimusFit WOD For Time: 4-8-12-16-20-24 -Alt DB Hang Power Clean (50/35) 3-3-3-2-2-2 – Wall Walk
PrimusFit – Sat, Mar 30
Primus Fitness – PrimusFit WOD Teams of 3 1K Sled Push (0/0) @400: Add 45/25 + 30 Burpees @800: Add 45/25 + 30 Burpee to
PrimusFit – Sat, Mar 30
Primus Fitness – PrimusFit WOD Teams of 3 1K Sled Push (0/0) @400: Add 45/25 + 30 Burpees @800: Add 45/25 + 30 Burpee to