WELCOME TO THE
Primus CrossFit
WORKOUT OF THE DAY
PrimusFit – Wed, Sep 13
Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: – 1 Clean Pull – 1 Hang Power Clean – 1
PrimusFit – Tue, Sep 12
Primus Fitness – PrimusFit WOD Partners WOD (split reps, u-go-I-go) 400m sandbag + hammer carry (95/65) 4 rounds of 9 burpees 11 cal bike 4
Spartan Lite – Mon, Sep 11
Primus Fitness – Spartan Lite Warm-up WOD 9/11 Tribute WOD 1001m row 11 shoulder to overhead (75/55) 11 overhead squats 11 sumo headlift high pulls
PrimusFit – Mon, Sep 11
Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: – 1 Snatch Pull – 1 Hang Power Snatch – 2
Spartan Lite – Fri, Sep 8
Primus Fitness – Spartan Lite Warm-up Weightlifting Every 90 seconds x 8 rounds 1 complex of: – 1 OHS – 1 Snatch Balance – 1
PrimusFit – Fri, Sep 8
Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: – 1 OHS – 1 Snatch Balance – 1 OHS –
PrimusFit – Thu, Sep 7
Primus Fitness – PrimusFit WOD For time – 36 Minute Cap 400m row 10 tire flips 10 man makers 30 cal bike 100 hammer strikes
Spartan Lite – Wed, Sep 6
Primus Fitness – Spartan Lite Warm-up Weightlifting Every 90 seconds x 8 rounds 1 complex of: 1 Power Clean 1 Split Jerk 2 Clean &
PrimusFit – Wed, Sep 6
Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: 1 Power Clean 1 Split Jerk 2 Clean & Jerk *Increase
PrimusFit – Tue, Sep 5
Primus Fitness – PrimusFit WOD Partners WOD (split reps, u-go-I-go): 100 Wall Ball Shots (20/14) 70 Cal Assault Bike 50 Wall Ball Shots 50 Cal
Spartan Lite – Mon, Sep 4
Primus Fitness – Spartan Lite Warm-up Weightlifting Every 90 seconds x 8 rounds 1 complex of: – 2 Power Snatch – 1 OHS – 1
PrimusFit – Mon, Sep 4
Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: – 2 Power Snatch – 1 OHS – 1 Hang Squat
PrimusFit – Sat, Sep 2
Primus Fitness – PrimusFit WOD Teams of 3: 600m Team Barbell Carry (95/65): @ 200: 10 Power Snatches Each @ 400: 15 Thrusters Each @
Spartan Lite – Fri, Sep 1
Primus Fitness – Spartan Lite Warm-up Weightlifting Every 2 Mins x 8 Rounds: Tempo OHS ( 3s Down….2s Hold….1s Up) Rounds 1/2/3/4: 2 x 5
PrimusFit – Fri, Sep 1
Primus Fitness – PrimusFit OLY Every 2 Mins x 8 Rounds: Tempo OHS ( 3s Down….2s Hold….1s Up) Rounds 1/2/3/4: 2 x 5 Tempo Squats
PrimusFit – Thu, Aug 31
Primus Fitness – PrimusFit WOD For Time 1000 Meter Row 100 Meter Sled Push (3/2) 50 Empty Barbell Thruster 100 Meter Sled Push 30 Pull
Spartan Lite – Wed, Aug 30
Primus Fitness – Spartan Lite Warm-up Weightlifting Clean & Jerk Complex Every 2 Mins x 8 Rounds: – 1 Hang Power Clean – 1 Squat
PrimusFit – Wed, Aug 30
Primus Fitness – PrimusFit OLY Clean & Jerk Complex Every 2 Mins x 8 Rounds: – 1 Hang Power Clean – 1 Squat Clean –
PrimusFit – Tue, Aug 29
Primus Fitness – PrimusFit WOD Teams of 2 Every 5 Minutes, Complete: (Each – Done Together): 100 Meter Double Dumbbell Shoulder Rack Carry 50 Double
Spartan Lite – Mon, Aug 28
Primus Fitness – Spartan Lite Warm-up Weightlifting Snatch Complex Every 2 Mins x 8 Rounds: – 1 snatch grip DL – 1 Hang Power snatch
PrimusFit – Mon, Aug 28
Primus Fitness – PrimusFit OLY Snatch Complex Every 2 Mins x 8 Rounds: – 1 snatch grip DL – 1 Hang Power snatch – 1
PrimusFit – Sat, Aug 26
Primus Fitness – PrimusFit WOD Teams of 3 -1000m Team Run -1000m Team Sled Push (2/1, All working at stops) @400: 20 Sprawls Each @800:
Spartan Lite – Fri, Aug 25
Primus Fitness – Spartan Lite Warm-up Weightlifting OHS Complex Every 2 Mins x 8 Rounds: – 1 Push Press From Behind Neck(Snatch Grip) – 1
PrimusFit – Fri, Aug 25
Primus Fitness – PrimusFit OLY OHS Complex Every 2 Mins x 8 Rounds: – 1 Push Press From Behind Neck(Snatch Grip) – 1 Snatch Balance
PrimusFit – Thu, Aug 24
Primus Fitness – PrimusFit WOD For Time: – 400m Run – 1 Mile Ruck – 5 Rounds of Cindy – 1 Mile Ruck – 400m
Spartan Lite – Wed, Aug 23
Primus Fitness – Spartan Lite Warm-up Weightlifting Clean & Jerk Complex Every 2 Mins x 8 Rounds: – 1 Hang Power Clean – 1 Power
PrimusFit – Wed, Aug 23
Primus Fitness – PrimusFit OLY Clean & Jerk Complex Every 2 Mins x 8 Rounds: – 1 Hang Power Clean – 1 Full Clean –
PrimusFit – Tue, Aug 22
Primus Fitness – PrimusFit WOD Teams of 2 All Reps 30′ AMRAP: Partner 1, AMRAP of: – 15 Double DB Power Cleans (40+/30+) – 10
Spartan Lite – Mon, Aug 21
Primus Fitness – Spartan Lite Warm-up Weightlifting Snatch Complex Every 2 Mins x 8 Rounds: – 1 Snatch Grip Deadlift – 1 Mid Hang Snatch
PrimusFit – Mon, Aug 21
Primus Fitness – PrimusFit OLY Snatch Complex Every 2 Mins x 8 Rounds: – 1 Snatch Grip Deadlift – 1 Mid Hang Snatch Pull –
PrimusFit – Sat, Aug 19
Primus Fitness – PrimusFit WOD Teams of 3 Split Reps 9 Mins to Establish: – 1RM Back Squat * 1 Min Rest* For Time: Split
Spartan Lite – Fri, Aug 18
Primus Fitness – Spartan Lite Warm-up Weightlifting 4 Sets: 50m Overhead Carry + Overhead Squat *50m Walk With Barbell Held Overhead, Every 5 Steps Complete
PrimusFit – Fri, Aug 18
Primus Fitness – PrimusFit OLY 4 Sets: 50m Overhead Carry + Overhead Squat *50m Walk With Barbell Held Overhead, Every 5 Steps Complete 3 Overhead
PrimusFit – Thu, Aug 17
Primus Fitness – PrimusFit Skill 10 Min Rope Climb and/or Hand Stand Practice WOD For Time: -200m Sled Push (4×45#/4×25#) *After every 50m, Drop 1
Spartan Lite – Wed, Aug 16
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Hang Power Clean + Split Jerk – 4×5 Full Clean + Split Jerk *Increase Load After
PrimusFit – Wed, Aug 16
Primus Fitness – PrimusFit OLY – 4×5 Hang Power Clean + Split Jerk – 4×5 Full Clean + Split Jerk *Increase Load After Each Set*
PrimusFit – Tue, Aug 15
Primus Fitness – PrimusFit WOD Teams of 2 30′ AMRAP: 50 Cal Bike 40 M. Sit-ups 30 Synchro Deadlifts 30 Synchro Back Squats 40 Pull-ups
Spartan Lite – Mon, Aug 14
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Hang Power Snatch – 4×3 Snatch Balance – 4×5 Full Snatch *Increase Weight After Each Set*
PrimusFit – Mon, Aug 14
Primus Fitness – PrimusFit OLY – 4×5 Hang Power Snatch – 4×3 Snatch Balance – 4×5 Full Snatch *Increase Weight After Each Set* After Each
PrimusFit – Sat, Aug 12
Primus Fitness – PrimusFit WOD For Time Teams of 3 1500m Row 15 Tire Flips 75 Hammer Strikes 600m Hammer Run (2 per team) 30
Spartan Lite – Fri, Aug 11
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Snatch Balance – 4×4 SOTs Press – 4×3 OHS *Increase Load After Each Set* After Each
PrimusFit – Fri, Aug 11
Primus Fitness – PrimusFit OLY – 4×5 Snatch Balance – 4×4 SOTs Press – 4×3 OHS *Increase Load After Each Set* After Each Set/As Needed
PrimusFit – Thu, Aug 10
Primus Fitness – PrimusFit WEATHER ADVISORY It is, in fact, very hot and humid out. You need to come to the gym hydrated to complete
Spartan Lite – Wed, Aug 9
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Mid Hang Power Clean – 4×5 Full Clean – 4×5 Overhead Step To Split – 4×5
PrimusFit – Wed, Aug 9
Primus Fitness – PrimusFit OLY – 4×5 Mid Hang Power Clean – 4×5 Full Clean – 4×5 Overhead Step To Split – 4×5 Push Jerk
PrimusFit – Tue, Aug 8
Primus Fitness – PrimusFit Skills 10 Minutes Kipping (Cs + Ds) WOD Did We Just Become Best Friends? Teams of 2 AMRAP 30 Split Reps
Spartan Lite – Mon, Aug 7
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Mid Hang High Pull – 4×5 High Hang Power Snatch – 4×5 Power Snatch + Overhead
PrimusFit – Mon, Aug 7
Primus Fitness – PrimusFit OLY – 4×5 Mid Hang High Pull – 4×5 High Hang Power Snatch – 4×5 Power Snatch + Overhead Squat *Increase
PrimusFit – Sat, Aug 5
Primus Fitness – PrimusFit Warm-up WOD Adam’s WOD For Time Teams of 3 – Split Reps – 400m Team Run with Med Ball (20/15) –
Spartan Lite – Fri, Aug 4
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 OHS @1/4 Depth – 4×4 OHS @ 1/2 Depth – 4×3 OHS @ 3/4 Depth –
PrimusFit – Fri, Aug 4
Primus Fitness – PrimusFit OLY – 4×5 OHS @1/4 Depth – 4×4 OHS @ 1/2 Depth – 4×3 OHS @ 3/4 Depth – 4×2 OHS
PrimusFit – Thu, Aug 3
Primus Fitness – PrimusFit Warm-up WOD End Zone 2 Rounds For Time Bear Crawl (Wall to Rack and Back x2) 20 Slam Ball 20 Wall
Spartan Lite – Wed, Aug 2
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Clean Pull – 4×5 High Hang Squat Clean – 4×5 Jerk Rhythm Dip – 4×5 Press
PrimusFit – Wed, Aug 2
Primus Fitness – PrimusFit OLY – 4×5 Clean Pull – 4×5 High Hang Squat Clean – 4×5 Jerk Rhythm Dip – 4×5 Press Into Jerk
PrimusFit – Tue, Aug 1
Primus Fitness – PrimusFit Warm-up Skills 10 Minute Skills (optional) Wall Walks and HSPU WOD Once More Unto the Breach! Teams of 2 All Reps
Spartan Lite – Mon, Jul 31
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Snatch Pull – 4×5 Muscle Snatch – 4×5 Snatch Balance After Each Set: – 4×12 S/A
PrimusFit – Mon, Jul 31
Primus Fitness – PrimusFit OLY – 4×5 Snatch Pull – 4×5 Muscle Snatch – 4×5 Snatch Balance After Each Set: – 4×12 S/A Hollow Hold
PrimusFit – Sat, Jul 29
Primus Fitness – PrimusFit WOD Teams of 3 9’ to establish 1RM clean & jerk Track team total weight Immediately start WOD: 1000m Tire Roll
Spartan Lite – Fri, Jul 28
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×10 PVC SOTs Press – 4×10 OHS After Each Round: – 4×1 min Door Jamb Stretch Hold
PrimusFit – Fri, Jul 28
Primus Fitness – PrimusFit OLY lifting – 4×10 SOTs Press – 4×10 OHS After Each Round: – 4×1 min Door Jamb Stretch Hold – 4x
PrimusFit – Thu, Jul 27
Primus Fitness – PrimusFit WOD Dynamic warmup and skills: 12 minute EMOM 5-6 strict pull-ups 20-30 double unders 10 dips + 10 v-ups 7-8 HSPU
Spartan Lite – Wed, Jul 26
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×6 Deadlift to Mid Hang – 4×6 Mid Hang High Pull – 4×4 Jerk Drive – 4×4
PrimusFit – Wed, Jul 26
Primus Fitness – PrimusFit OLY lifting – 4×6 Deadlift to Mid Hang – 4×6 Mid Hang High Pull – 4×4 Jerk Drive – 4×4 Jerk
PrimusFit – Tue, Jul 25
Primus Fitness – PrimusFit WOD Partners WOD (split reps, u-go-I-go) 36 min AMRAP 400m run 30 pull-ups 30 cal bike 30 hang cleans (95/65) 30
Spartan Lite – Mon, Jul 24
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×8 DL to Mid Hang (From Ground to Top of Knee) – 4×8 Mid Hang High Pull
PrimusFit – Mon, Jul 24
Primus Fitness – PrimusFit OLY lifting – 4×8 DL to Mid Hang (From Ground to Top of Knee) – 4×8 Mid Hang High Pull –
PrimusFit – Sat, Jul 22
Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-I-go) 1000m barbell carry (95/65) Stations, everyone working at once: 400m – 50 air squats
Spartan Lite – Fri, Jul 21
Primus Fitness – Spartan Lite Warm Up Weightlifting With a Running Clock: – 20 Mins to Establish a 1RM OHS WOD “Fast and Deadly” 6
PrimusFit – Fri, Jul 21
Primus Fitness – PrimusFit OLY lifting With a Running Clock: – 20 Mins to Establish a 1RM OHS WOD “Anvil” 6 minute time cap 25
PrimusFit – Thu, Jul 20
Primus Fitness – PrimusFit WOD 12 minute Skills EMOM 5-6 strict pullups 20-30 double unders 10 dips + 10 v-ups 7-8 HSPU or 30 second
Spartan Lite – Wed, Jul 19
Primus Fitness – Spartan Lite Warm Up Weightlifting With a Running Clock: – 20 Mins to Establish a 1 RM Clean + Jerk * Power
PrimusFit – Wed, Jul 19
Primus Fitness – PrimusFit OLY lifting With a Running Clock: – 20 Mins to Establish a 1 RM Clean + Jerk * Power or Squat
PrimusFit – Tue, Jul 18
Primus Fitness – PrimusFit WOD Partners WOD (u-go-I-go, split reps) 35 min AMRAP 400m sled push (45/25) 50 cleans (95/65) 50 toes to bar 50
Spartan Lite – Mon, Jul 17
Primus Fitness – Spartan Lite Warm Up Weightlifting With a Running Clock: – 20 Minutes to Establish a 1RM Snatch *Power or Squat, whatever allows
PrimusFit – Mon, Jul 17
Primus Fitness – PrimusFit OLY lifting With a Running Clock: – 20 Minutes to Establish a 1RM Snatch *Power or Squat, whatever allows you to
PrimusFit – Sat, Jul 15
Primus Fitness – PrimusFit WOD For Time (Teams of 3) Buy In: 800m Team Run – 120 Synchro Power Snatch (95/65, 2 partners working, 1
Spartan Lite – Fri, Jul 14
Primus Fitness – Spartan Lite Warm Up Weightlifting Coach Led OHS Refamiliarization with PVC/ Empty Barbell: – Over Head Positioning -Squat Initiation/Depth -Shoulder/Trap Activation 5
PrimusFit – Fri, Jul 14
Primus Fitness – PrimusFit OLY lifting Coach Led OHS Refamiliarization with PVC/ Empty Barbell: – Over Head Positioning -Squat Initiation/Depth -Shoulder/Trap Activation 5 Sets for
PrimusFit – Thu, Jul 13
Primus Fitness – PrimusFit WOD Gymnastics Practice EMOM 9 Minutes 3 Strict Pull Up 5 Kipping Pull Up Customize to: 1-2 Strict Pull Ups 2-3
Spartan Lite – Wed, Jul 12
Primus Fitness – Spartan Lite Warm Up Weightlifting Coach Led Clean+Jerk Refamiliarization with PVC/ Empty Barbell: -Clean Grip + Proper Width + Hook Grip -Set
PrimusFit – Wed, Jul 12
Primus Fitness – PrimusFit OLY lifting Coach Led Clean+Jerk Refamiliarization with PVC/ Empty Barbell: -Clean Grip + Proper Width + Hook Grip -Set Up Positioning
PrimusFit – Tue, Jul 11
Primus Fitness – PrimusFit WOD Teams of 2 – 40 minute cap 400 Meter Farmer Carry 40 Toes to Bar 80 Double Unders / DB
Spartan Lite – Mon, Jul 10
Primus Fitness – Spartan Lite Warm Up Weightlifting Coach Led Snatch Refamiliarization with PVC/ Empty Barbell: *Snatch Grip + Proper Width + Hook Grip *Set
PrimusFit – Mon, Jul 10
Primus Fitness – PrimusFit OLY lifting Coach Led Snatch Refamiliarization with PVC/ Empty Barbell: *Snatch Grip + Proper Width + Hook Grip *Set Up Positioning
PrimusFit – Sat, Jul 8
Primus Fitness – PrimusFit WOD Teams of 3 – 50 Minute Cap 400m Sled push (2/1) Split reps, u-go-I-go: 180 Air Squats 90 Cleans (95/65)
Spartan Lite – Fri, Jul 7
Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Snatch Familiarization WOD Every 3 Minutes for 21 Minutes (7 Rounds) 10 Hanging Knee Raise 30
PrimusFit – Fri, Jul 7
Primus Fitness – PrimusFit Weightlifting Snatch Familiarization WOD Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders / DB
PrimusFit – Thu, Jul 6
Primus Fitness – PrimusFit WOD Every 90 Seconds for 10 Rounds (15 Minutes) * Power Clean * Hang Squat Clean * Squat Clean Build to
Spartan Lite – Wed, Jul 5
Primus Fitness – Spartan Lite Warm Up Weightlifting Jerk Familiarization WOD AMRAP 22 Tof2 100m OH plate carry Together P1 – Max Row P2 –
PrimusFit – Wed, Jul 5
Primus Fitness – PrimusFit Weightlifting Jerk Familiarization WOD 16 min AMRAP – 250m Row 5 Single arm Devils Press (50/35) 250m Row 6 SA Devils
PrimusFit – Tue, Jul 4
Primus Fitness – PrimusFit WOD “Operation Independence Day VII” Teams of 3 Buy-in: 40 team linked arm air squats 1000m equipment carry with the following:
Spartan Lite – Mon, Jul 3
Primus Fitness – Spartan Lite Warm Up Weightlifting Power Clean Familiarization WOD 10 Rounds for Time 20 Sec Bike Sprint 10 Ring Rows 10 Push
PrimusFit – Mon, Jul 3
Primus Fitness – PrimusFit Weightlifting Clean Familiarization WOD 5 Rounds – 18 Minute Cap 20 Barbell Back Squat 15 Push Up + Pull Across (50/35)
PrimusFit – Sat, Jul 1
Primus Fitness – PrimusFit Metcon (No Measure) Teams of 3 Buy-in: 30 team linked arm sit-ups 4 rounds for time (u-go-I-go, split reps) 45 push-ups
Spartan Lite – Fri, Jun 30
Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Deload Deadlift 5 x 5 @ 50% WOD 3 RFT: – 8 Burpees – 15 RKBS
PrimusFit – Fri, Jun 30
Primus Fitness – PrimusFit Weightlifting Deload Deadlift 5 x 5 @ 50% WOD 3 RFT: – 15 Burpees – 20 RKBS (70/53) – 15 Pull-ups
PrimusFit – Thu, Jun 29
Primus Fitness – PrimusFit WOD – 800m Run – 200m Sled Push (2/1) – 5 Tire Flips – 50 Hammer Strikes 3 Rounds: – Max
Spartan Lite – Wed, Jun 28
Primus Fitness – Spartan Lite Warm Up Weightlifting Deload Press 5 x 5 @ 50% WOD AMRAP 22 Teams of 2 400m Run Together P1
PrimusFit – Wed, Jun 28
Primus Fitness – PrimusFit Weightlifting Press Deload 5 x 5 @ 50% WOD RX AMRAP 12: 10 DB snatches (35/50 lb) 10 burpee box jump-overs