WELCOME TO THE

Primus CrossFit

WORKOUT OF THE DAY

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 – Wed, May 22

Primus Fitness – PrimusFit Weightlifting

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

PrimusFit – Sat, May 18

Primus Fitness – PrimusFit Warm Up 9am WOD Teams of 3

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 – Mon, May 13

Primus Fitness – PrimusFit Warm Up Weightlifting Squat WOD

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

PrimusFit – Fri, May 10

Primus Fitness – PrimusFit Weightlifting WOD

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

PrimusFit – Tue, May 7

Primus Fitness – PrimusFit Warm Up WOD

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 – Mon, May 6

Primus Fitness – PrimusFit Weightlifting WOD Skill Check

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