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Primus Fitness

WORKOUT OF THE DAY

Thursday, 09-29-2016

Skill Work. Pull-up Prgression Strict, Kipping, and Butterfly Conditioning 200m Run 21 KB Swing 53/35 21 Ball Slams 25+/15+ 400m Run 15 KB Swing 15

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Tuesday, 09-27-2016

Group Warm-up Conditioning. Teams of 2. You go, I go. Split reps AMRAP 7 40 Double Unders 10 HSPU Rest 4 Min. AMRAP 7 10 Snatches 95/65 30

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Friday, 09-23-2016

Strength Deadlift 6×2 Conditioning AMRAP 15 5 Squat Cleans 7 Handstand Pushups 9 Knee to Elbow 1 Rope Climb Level 1 95/65 Level 2 115/80

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Friday, 09-16-2016

Strength: OHS 6×2 Work up to 2RM Conditioning: “Donny” 21-15-9-9-15-21 Deadlifts 225/155 Burpees U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned

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Friday, 09-16-2016

Strength: OHS 6×2 Work up to 2RM Conditioning: “Donny” 21-15-9-9-15-21 Deadlifts 225/155 Burpees U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned

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Thursday, 09-15-2016

Skill Emom 16 1. 5 Ring Dips 2. 10 Pistols 3. 1 Rope Climb RTG: Legless 4. 5 Pull-Ups Conditioning: AMRAP 18 200M Run 5 Handstand Push-ups 20 Kettlebell Swings 53/35

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Monday, 09-12-2016

Strength Week 5 Back Squat 10×3 85% Conditioning Lurong Challenge – Baseline Test Men 2 Rounds for Time: Opens 500 Meter Row 40 Goblet Squats

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The Brothers Font

Alex and Marcos Font have been long time members of the FireBase. Their journey into CrossFit is similar to most, but their perspectives on training,

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Friday, 09-02-2016

Strength. Work up to 3 Rep Max 6×3 Overhead Squats Conditioning. “Nasty Girls” 3 Rounds For Time: 50 Air Squats 7 Muscle ups (Mod Jumping

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Tuesday, 08-30-2016

Shoulder mobility (Bands) 3X3 Handstand Walk Walk-up Conditioning. For time: 50 Ring Rows 50 Kettlebell Swings, 53/35 50 Lunges 50 Knees to Elbows 50 Push

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Friday, 08-26-2016

Strength. Deadlifts Work up to 4 Rep Max Conditioning. Lurong Pre Challenge WOD 3 Rounds for time. 20 Stationary Overhead Lunges RX(75/55) RTG(95/65) 15 Toes to

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Friday, 08-19-2016

Strength. Overhead Squat 2RPM Conditioning. For Time 800M run 10 Power Snatch (95 RX/115 RTG 65 RX /85 RTG) 15 OHS (95 RX/115 RTG 65 RX

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Friday, 08-19-2016

Strength. Overhead Squat 2RPM Conditioning. For Time 800M run 10 Power Snatch (95 RX/115 RTG 65 RX /85 RTG) 15 OHS (95 RX/115 RTG 65 RX

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Wednesday, 08-17-2016

Clean Complex Warm-up Strength. EMOM 10 1 Hang Power Clean, 1 Front Squat, 1 Power Clean Work up to a heavy weight Conditioning.  4 Rounds for time

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Thursday, 08-11-2016

Group Warm Up Conditioning. 10 min AMRAP 7 HSPU 10 Box Jumps (30/24) Mobility Break (Coach’s Choice) 10 min AMRAP 10 DB Squat Cleans (30+/20+)

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Tuesday, 08-09-2016

Group warm up. Pizza Delivery Conditioning. Teams of two. For Time* 2K Row (partner holds 2 KB 53/35) 200 Double Unders 1.5K Row (partner holds

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Friday, 08-05-2016

Strength. Front Squat 1 Rep Max Test 60%x5, 70%x4, 80%x3, 85%x2, 90%x1, 95%x1, 101%+x1 Barbell Warm Up. Snatch Conditioning. Amanda 9 – 7 – 5 Muscle

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Friday, 08-05-2016

Strength. Front Squat 1 Rep Max Test 60%x5, 70%x4, 80%x3, 85%x2, 90%x1, 95%x1, 101%+x1 Barbell Warm Up. Snatch Conditioning. Amanda 9 – 7 – 5 Muscle

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All in the Family

  Gustavo and Kristen Gamboa, and brother-in-law Ian Karbiener, have been members at CrossFit FireBase since 2015. Over the past year each has made great

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All in the Family

  Gustavo and Kristen Gamboa, and brother-in-law Ian Karbiener, have been members at CrossFit FireBase since 2015. Over the past year each has made great

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Friday, 07-29-2016

Strength.Week 7 Front Squat De-load 6X2 80% Barbell Warmup Conditioning 3-6-9-12-15-18 Hang Clean 115/85 RX, 135/95 RTG Pull-ups, C2B RTG

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Friday, 07-29-2016

Strength.Week 7 Front Squat De-load 6X2 80% Barbell Warmup Conditioning 3-6-9-12-15-18 Hang Clean 115/85 RX, 135/95 RTG Pull-ups, C2B RTG

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Thursday, 07-28-2016

Strength. Bench Press or Press 5×50%, 5×60, 3×70%, 3×75%, 3×80%, 2×85%, 2×90% 2×90% Conditioning. 5 Rounds for Time 5 Thrusters L1 95/65 L2 115/85, L3

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Wednesday, 07-27-2016

Skill – Handstand Wall Walks (up/down & Horizontal) Holds against the wall, Handstand Free standing, Handstand walk with box, Handstand walks Conditioning, 4 rounds for time:

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Monday, 07-25-2016

Strength Week 7  Back Squat Cycle 10X2 90% Conditioning “Megan” 21-15-9 Burpees Kettlebell Swings (53/35) Double-Unders 10 Minute Cap

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Wednesday, 07-20-2016

Barbell Warm-up Strength. 20 Min to establish a 1RM Bear Complex Power Clean Front Squat Push Press Back Squat Push Press WOD. 2016 Regional Event 7 21

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Wednesday, 07-20-2016

Barbell Warm-up Strength. 20 Min to establish a 1RM Bear Complex Power Clean Front Squat Push Press Back Squat Push Press WOD. 2016 Regional Event 7 21

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Tuesday, 07-19-2016

Group Warm-up Conditioning Teams of 2 Buy In: 1000m Row 3 Rounds 25 Goblet Walking Lunges (53/35) 25 Push-ups 25 Pull-ups 25 KBS (53/35) 25 Sit-ups Buy Out: 1000m Row

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Tuesday, 07-19-2016

Group Warm-up Conditioning Teams of 2 Buy In: 1000m Row 3 Rounds 25 Goblet Walking Lunges (53/35) 25 Push-ups 25 Pull-ups 25 KBS (53/35) 25 Sit-ups Buy Out: 1000m Row

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Thursday, 07-14-2016

Group Warm-up Buy in: 20 Thrusters (95/65) 30 Ring Rows 50 Kettlebell Swings (53/35) 100 Double Unders 800M Run Buy Out: 20 Thrusters (95/65) Mobility

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Wednesday, 07-13-2016

Skill – Turkish Get-ups HASP Bar Warm-up, Good Mornings & Deadlifts Conditioning. 3 Rounds for Time 10 Knee 2 elbows 15 Deadlifts (Bodyweight) 20 Overhead

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Friday, 07-08-16

Strength: Front squats Conditioning: F3 Games WOD #1 2 person teams with 6’ cap. U-go-I-go on rounds. DU’s may be split any way. 100 double under buy-in,

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Wednesday, 07-06-16

Strength: Squats Conditioning: 7 rounds of the following: 6 DB snatch, alternating arms (50 / 35) 4 burpee pull-ups then finish with 30 wall balls (20/14)

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Monday, 06-27-2016

Strength Week 3 Back Squat 10X3 80% Conditioning AMRAP 12… 10 Hang Power Snatches 10 OHS 10 Power Cleans 10 SDHP RX: 95/65 Cash Out: Core 50

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Monday, 06-27-2016

Strength Week 3 Back Squat 10X3 80% Conditioning AMRAP 12… 10 Hang Power Snatches 10 OHS 10 Power Cleans 10 SDHP RX: 95/65 Cash Out: Core 50

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Friday, 06-17-2016

Strength. Front Squat 4 Warmup sets, then 6×1 @ 90% WOD. 21-15-9 Thrusters 95/65 Toe 2 Bars   Cash out. Mobility – Shoulders Lacrosse Ball/Bands

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Friday, 06-17-2016

Strength. Front Squat 4 Warmup sets, then 6×1 @ 90% WOD. 21-15-9 Thrusters 95/65 Toe 2 Bars   Cash out. Mobility – Shoulders Lacrosse Ball/Bands

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Wednesday, 06-08-2016

Strength Push Press 2-2-2-2-2-2-2 Conditioning Barbell Warm-up 50 Double Unders 15 Snatches 50 Double Unders 10 Power Snatches 50 Double Unders L1 – M 95/115

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Tuesday, 06-07-2016

Group Warm Up Team Tic Tac Toe Conditioning 1000M Run 4 Rounds 10 Pull-Ups (C2B) 10 Burpee Box Jumps (24/20) 10 Goblet Squats (53/35) 1000M Run 35

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Friday, 06-03-16

Posterior Chain Strength. Deadlifts 3 warm-up sets, followed by 5×3 – 80%, 80%, 85%, 85%, 90% WOD. 15 min AMRAP 2 thrusters 75% – 80% of 1

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Friday, 06-03-16

Posterior Chain Strength. Deadlifts 3 warm-up sets, followed by 5×3 – 80%, 80%, 85%, 85%, 90% WOD. 15 min AMRAP 2 thrusters 75% – 80% of 1

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