WELCOME TO THE
Primus Fitness
WORKOUT OF THE DAY
Thursday, 10-26-2017
Warm Up — Skill (Breathing during wall ball / thruster) Barbell Warm-up Conditioning — 4 Round Interval 3 Minute Sprint 200m Run 15 Wall Balls
Wednesday, 10-25-2017
Strength — Superset (Strict Press & Strict Pull Ups) Work up to 65-70% 4 x 7 @ 65-70% Conditioning — 21-15-9 Double Under Box Jump
Wednesday, 10-25-2017
Strength — Superset (Strict Press & Strict Pull Ups) Work up to 65-70% 4 x 7 @ 65-70% Conditioning — 21-15-9 Double Under Box Jump
Tuesday, 10-24-2017
Group Warm Up 2 Rounds 200m Run or Row 5 Of each movement Not rope climbs Conditioning — Inverted Pyramid (Teams of 2) 100 —
Tuesday, 10-24-2017
Group Warm Up 2 Rounds 200m Run or Row 5 Of each movement Not rope climbs Conditioning — Inverted Pyramid (Teams of 2) 100 —
Friday, 10-20-2017
Lurong Challenge WOD. Nimble Sasquatch AMRAP 14 2 Squat Clean and Jerk 165/115 1 Ring Muscle Up 4 Squat Clean and Jerk 2 Ring MU
Friday, 10-20-2017
Lurong Challenge WOD. Nimble Sasquatch AMRAP 14 2 Squat Clean and Jerk 165/115 1 Ring Muscle Up 4 Squat Clean and Jerk 2 Ring MU
Thursday, 10-19-2017
Skill. Turkish Get-up Instruction Conditioning. 2 Rounds for Time 1000M Run 5 Turkish Get-ups 10 Tire Flips 15 Goblet Squats 25 Burpees 30 Hammer Strikes
Thursday, 10-19-2017
Skill. Turkish Get-up Instruction Conditioning. 2 Rounds for Time 1000M Run 5 Turkish Get-ups 10 Tire Flips 15 Goblet Squats 25 Burpees 30 Hammer Strikes
Wednesday, 10-18-2017
Snatch Warm-up EMOM 10 Odd Minutes 10 Hollow Rocks Even Minutes 1 Power Snatch, 1 Hang Power Snatch, 1 overhead Squat Start 65%-70% Increase Weight
Wednesday, 10-18-2017
Snatch Warm-up EMOM 10 Odd Minutes 10 Hollow Rocks Even Minutes 1 Power Snatch, 1 Hang Power Snatch, 1 overhead Squat Start 65%-70% Increase Weight
Tuesday, 10-17-2017
Dynamic Group Warm-Up Conditioning. Teams of Two; You go I go AMRAP 12 30 Double Unders 20 Wall Balls 10 Parallette Pass Thrus 5 Minute
Tuesday, 10-17-2017
Dynamic Group Warm-Up Conditioning. Teams of Two; You go I go AMRAP 12 30 Double Unders 20 Wall Balls 10 Parallette Pass Thrus 5 Minute
Friday, 10-13-2017
Group Warm Up Lurong challenge. Dead Sprint For Time. 10 minute time cap. 10 Deadlifts 20 Double Unders 8 Deadlifts 40 Double Unders 6 Deadlifts
Friday, 10-13-2017
Group Warm Up Lurong challenge. Dead Sprint For Time. 10 minute time cap. 10 Deadlifts 20 Double Unders 8 Deadlifts 40 Double Unders 6 Deadlifts
Thursday, 10-12-2017
Skill: D-Ball Pick up and Over the Shouder D-Ball Gauntlet Conditioning. “Loredo” 6 Rounds 24 Squats 24 Push-ups 24 Walking Lunges 400m Run
Thursday, 10-12-2017
Skill: D-Ball Pick up and Over the Shouder D-Ball Gauntlet Conditioning. “Loredo” 6 Rounds 24 Squats 24 Push-ups 24 Walking Lunges 400m Run
Wednesday, 10-11-2017
Barbell Warm up Warm up to 70% Strength Clean and Jerk EMOM x12 4 Min. @ 70 4 Min. @75 4 Min. @80 Conditioning. For
Tuesday, 10-10-2017
Group Warm up Conditioning. Partner Wod “Tailpipe Barbell” 3 Rounds Each 250m Row Front Rack Barbell Hold L1 115/75 L2 135/95 Followed by Team Chipper
Friday, 10-06-2017
Conditioning. AMRAP 13 Lurong Challenge. Lucky 13 13 Toes to Bar 13 American KB Swings 13 Lateral Box Jump Overs L1: Wall sit ups, Russian
Thursday, 10-05-2017
Cash In: 200m run barbell warmup then 10-12 cleans increasing weight to working load. Practice all three lifts. Conditioning. For time: 5 power cleans 5
Thursday, 10-05-2017
Cash In: 200m run barbell warmup then 10-12 cleans increasing weight to working load. Practice all three lifts. Conditioning. For time: 5 power cleans 5
Wednesday, 10-04-2017
Strength: overhead squat warmup then establish 3RM Conditioning. For time: 50 overhead squats 50 Toes-to-bar 50 pushups L1 – 95/65 L2 – 115/75 L3 –
Tuesday, 10-03-2017
Group Warm Up Conditioning. Partner workout – split reps u-go-I-go except for burpees 2 rope climbs 30 tire flips 10 burpees (both partners do 10
Thursday, 09-28-2017
Group Warm Up Conditioning. descending /ascending ladder. For Time 35 box jumps 30 ball slams 25 lunges 20 sit-ups 15 pushups 10 pull ups 5
Thursday, 09-28-2017
Group Warm Up Conditioning. descending /ascending ladder. For Time 35 box jumps 30 ball slams 25 lunges 20 sit-ups 15 pushups 10 pull ups 5
Wednesday, 09-27-2017
Strength 2 RM rack jerk Conditioning. 4 rounds AMRAP 3 30 air squats 20 deadlifts 10 push jerks Max dubs reminder of time Scoring total
Wednesday, 09-27-2017
Strength 2 RM rack jerk Conditioning. 4 rounds AMRAP 3 30 air squats 20 deadlifts 10 push jerks Max dubs reminder of time Scoring total
Tuesday, 09-26-2017
Group Warm up Conditioning. For Time 5 rounds 12 wall balls 20/14 6 burpees Followed by 4 rounds 12 dumbbell thrusters 30+/20+ 6 hang cleans
Tuesday, 09-26-2017
Group Warm up Conditioning. For Time 5 rounds 12 wall balls 20/14 6 burpees Followed by 4 rounds 12 dumbbell thrusters 30+/20+ 6 hang cleans
Friday, 09-22-2017
Strength — Deadlifts 2×5 @ 75% — Normal Deadlifts 2×5 @ 75% of Clean 1RM using Clean Grip 2×5 @ 75% of Snatch 1RM using
Friday, 09-22-2017
Strength — Deadlifts 2×5 @ 75% — Normal Deadlifts 2×5 @ 75% of Clean 1RM using Clean Grip 2×5 @ 75% of Snatch 1RM using
Thursday, 09-21-2017
Warm Up 200m run 5 reps of each movement from the WOD as a group No Vest Conditioning — Cardio “Perfect 10” Take the top
Wednesday, 09-20-2017
Strength — Presses Work up to 75% of push jerk 2×5 Push Jerk @ 75% PJ 1rm 2×5 Push Press @ 75% PP 1rm 2×5
Tuesday, 09-19-2017
Group Warm Up Warm up squat snatch, squat clean, and deadlift Conditioning — Team of Two 30 Synchro Burpees 30 Deadlifts each. 1 rep you
Tuesday, 09-19-2017
Group Warm Up Warm up squat snatch, squat clean, and deadlift Conditioning — Team of Two 30 Synchro Burpees 30 Deadlifts each. 1 rep you
Friday, 09-15-2017
Strength: Deadlift Warm-up 70% 5×5 @ 70% Conditioning. 21-15-9 OHS Pull-ups Burpees L1 95/65 L2 115/80 L3 135/95, C2B pull-ups
Friday, 09-15-2017
Strength: Deadlift Warm-up 70% 5×5 @ 70% Conditioning. 21-15-9 OHS Pull-ups Burpees L1 95/65 L2 115/80 L3 135/95, C2B pull-ups
Thursday, 09-14-2017
Skill: Agility Drills Conditioning. For Time 1 Mile Run 5 Rounds 20 Kettlebell Swings 53/20 20 Back Extensions 1 Mile Run RTG= Vest
Irma Ain’t No Friend of Mine!
Teams of 3 10 Minutes to establish 1 rep Max Power Clean 5 Minute Rest 2000M Row 60 Power Snatches 115/75 1500M Row 60 Wall
Friday, 09-08-2017
Group Warm-up Muscle-up Progressions EMOM 10 Even – 3-5 Muscle-ups or progression, Jumping, off Box (see Demo video), from the ground Odd – Lunge 20
Friday, 09-08-2017
Group Warm-up Muscle-up Progressions EMOM 10 Even – 3-5 Muscle-ups or progression, Jumping, off Box (see Demo video), from the ground Odd – Lunge 20
Thursday 09-07-2017
Strength. Split Jerk 1-1-1-1-1-1 Build up in weight Conditioning. AMRAP 15 10 V-ups 9 Power Cleans 95/65 RTG 135/95 8 Box Jumps 24/20 Cash out
Thursday 09-07-2017
Strength. Split Jerk 1-1-1-1-1-1 Build up in weight Conditioning. AMRAP 15 10 V-ups 9 Power Cleans 95/65 RTG 135/95 8 Box Jumps 24/20 Cash out
Friday, 09-01-2017
Strength: Deadlift 60×5 75×3 85×2 (90X1)2 Conditioning AMRAP 20 30 Lunges 25 Push-ups 20 Step-ups 15 KB Swing 53/35 10 Pull-ups RTG Vest
Friday, 09-01-2017
Strength: Deadlift 60×5 75×3 85×2 (90X1)2 Conditioning AMRAP 20 30 Lunges 25 Push-ups 20 Step-ups 15 KB Swing 53/35 10 Pull-ups RTG Vest
Thursday, 08-31-2017
Group Warm-up EMOM 10 Even – 20 Double Unders Odd – 10 Toe 2 Bar Conditioning “Griff” For Time 800m Run 400m Backwards Run 800m
Thursday, 08-31-2017
Group Warm-up EMOM 10 Even – 20 Double Unders Odd – 10 Toe 2 Bar Conditioning “Griff” For Time 800m Run 400m Backwards Run 800m
Wednesday, 08-30-2017
Strength: Strict Press 60×5 75×3 85×2 (90×1)2 Conditioning 5 Rounds for Time 5 Bench Press 5 Power Cleans (2 Bars) L1 135/95 L2 155/105 L3
Wednesday, 08-30-2017
Strength: Strict Press 60×5 75×3 85×2 (90×1)2 Conditioning 5 Rounds for Time 5 Bench Press 5 Power Cleans (2 Bars) L1 135/95 L2 155/105 L3
Tuesday, 08-29-2017
Tuesday “Ladies Night” Group Warm-up “Grace” 30 Clean and Jerks 135/95 7 Min. Cap Rest 3 Min. “Helen” 3 Rounds For Time 400m Row 21
Saturday, 08-26-2017
2 vs. 2 Teams of 2 AMRAP 35: 12 Deadlifts 155/105 10 Box Jumps 24/20 8 Hang Cleans 155/105 6 Burpee Pull Ups 4 S2OH
Friday, 08-25-2017
Overhead Squat Review PVC Strength. Overhead Squat 3-3-3-3-3-3 Build up in weight Conditioning. 21-15-9 Power Snatch 115/105 Parallette Pass Through Ball Slams Cash-out 400M Farmer
Friday, 08-25-2017
Overhead Squat Review PVC Strength. Overhead Squat 3-3-3-3-3-3 Build up in weight Conditioning. 21-15-9 Power Snatch 115/105 Parallette Pass Through Ball Slams Cash-out 400M Farmer
Thursday, 08-24-2017
Group Warm-up 100M Run, high knees, butt kicks, spidey lunge with twist, air squat, jumpies Skills. EMOM 12 Minute 1 – 10 Push-ups Minute 2
Wednesday, 08-23-2017
Group Warm-up – 2 Rounds 200M Jog+10 PVC Over/Back+10 Around the Worlds+Gandalf+10 Push-ups Strength. Bench Press 5X50%, 5×60%, 3×70%, 3X80%, 1X90%, 1X90% Conditioning. 5 rounds
Friday, 08-18-2017
Strength: Max Snatch Conditioning. AMRAP 7 Thrusters 95/65 EMOM 5 Bar over Burpees. Burpees Start at 0:00
Thursday, 08-17-2017
Skill: Rope Climbs Conditioning. 3 Rounds For Time 500m Row 40 Hammer Strikes 30 SIt-ups 20 Push Press 10 Pull-ups
Thursday, 08-17-2017
Skill: Rope Climbs Conditioning. 3 Rounds For Time 500m Row 40 Hammer Strikes 30 SIt-ups 20 Push Press 10 Pull-ups
Wednesday, 08-16-2017
Group Warm-up Strength: EMOM 10 Odd 5 Deadlifts 65-70% Even 3-5 Strict HSPU Conditioning AMRAP 5 5 Rounds of Chief 115/80 Max Cal. Row Rest
Tuesday, 08-15-2017
Group Warm-up Conditioning. For Time* Teams of 2, Split Reps 60 Burpees 400m Sled Push (2×45’s/1×45″s) 60 Box Jumps 24/20 200M Sled push 60 G2OH
Friday, 08-11-2017
Strength: snatches Warmup MU’s and thrusters Conditioning: For time: 7 full snatches (135/95) 7 muscle ups 7 thrusters (135/95) Substitute: 7 pullups + 7 ring
Wednesday, 08-09-2017
OHS for strength warmup, then 4 x 4 @ 65-70% 2 x 2 @ 80-85% CrossFit Games “2-2-2-3 intervals” 2 minutes on / 1 minute
Tuesday, 08-08-2017
Strength: 5 x 2 heavy front squats CF Games – “Bar Fight” 12 clean and jerks (135/95) Then, 2 rounds of: 15 toes-to-bars 12 pull-ups
Tuesday, 08-08-2017
Strength: 5 x 2 heavy front squats CF Games – “Bar Fight” 12 clean and jerks (135/95) Then, 2 rounds of: 15 toes-to-bars 12 pull-ups
Saturday, Warm-up to Wall Street
Warm-up to Wall Street Teams of 4 (Coed Preferably) 4 Rounds 100 double Unders Barbell Back Rack Hold – During Double Unders (315) 10M Barbell
Saturday, Warm-up to Wall Street
Warm-up to Wall Street Teams of 4 (Coed Preferably) 4 Rounds 100 double Unders Barbell Back Rack Hold – During Double Unders (315) 10M Barbell
Friday, 08-04-2017
Strength. Snatch 60×2, 65×2, 70×2, 75×2, 80×2, 85×2, 90×1, 95×1 Barbell Warm-up. Push Jerk Conditioning. AMRAP 12 50-meter farmers carry 53/35 10 Hollow Rocks 7
Friday, 08-04-2017
Strength. Snatch 60×2, 65×2, 70×2, 75×2, 80×2, 85×2, 90×1, 95×1 Barbell Warm-up. Push Jerk Conditioning. AMRAP 12 50-meter farmers carry 53/35 10 Hollow Rocks 7
Thursday, 08-03-2017
Group Warm-up 3 Rounds 100M Run 10 PVC Pass-Throughs 10 PVC Round the Worlds 10 PVC Overhead Squats Conditioning 8 Minute Ladder 3-6-9-12-15 Russian Med
Wednesday, 08-02-2017
Warm Up. EMOM 10 5 Push-ups 10 Single-Leg Kettlebell Deadlift (5 each leg) 53/35 10 Double Unders Cash In. 3 Quality Rounds with 1:30 Rest
Friday, 07-28-2017
Strength: Snatch 60×2 65×2 70×2 75×2 80×2 85×2 (90×1) Conditioning: EMOM 10′ 5 Deadlift L1 — 1x Bodyweight L2 — 1.25x Bodyweight L3 — 1.5x
Friday, 07-28-2017
Strength: Snatch 60×2 65×2 70×2 75×2 80×2 85×2 (90×1) Conditioning: EMOM 10′ 5 Deadlift L1 — 1x Bodyweight L2 — 1.25x Bodyweight L3 — 1.5x
Thursday, 07-27-2017
Skill: Double Unders Conditioning — Tabata Bodyweight Air Squat Burpee Alternating Jumping Lunge Mountain Climber Air Squat Burpee Alternating Jumping Lunge Mountain Climber
Thursday, 07-27-2017
Skill: Double Unders Conditioning — Tabata Bodyweight Air Squat Burpee Alternating Jumping Lunge Mountain Climber Air Squat Burpee Alternating Jumping Lunge Mountain Climber
Wednesday, 07-26-2017
Strength: Split Jerk 60×2 65×2 70×2 75×2 80×2 85×2 (90×1)2 Conditioning. For Time 9, 15, 21, 15, 9 V Ups Dumbbell Thruster (30+/15+) Cauldrons
Saturday, 07-22-2017
For Time, Teams of 4, Split Reps 80 Ball Slams Flip Tire to 200m Mark (Run back to the gym) 60 OHS 95/65 Flip Tire
Friday, 07-21-2017
Strength: Snatch 60×2 65×2 70×2 75×2 80×2 (85×2)2 Conditioning. 3 Rounds 12 Burpees 9 Snatch 95/65 6 Strict HSPU Cash out: Clean Pulls 4×3
Wednesday, 07-19-2017
Strength: OHS 7×2 Conditioning. 5 Rounds for time 400m Run 9 DB Clean and Jerks 35+/20+ 12 Pistols
Wednesday, 07-19-2017
Strength: OHS 7×2 Conditioning. 5 Rounds for time 400m Run 9 DB Clean and Jerks 35+/20+ 12 Pistols
Tuesday, 07-18-2017
Group Warm-up Conditioning.”Filthy Fifty” For Time 50 Box Jumps 24/20 50 Jumping Pull-ups 50 KB swings 53/35 50 Walking Lunges 50 Knees 2 Elbow 50
Tuesday, 07-18-2017
Group Warm-up Conditioning.”Filthy Fifty” For Time 50 Box Jumps 24/20 50 Jumping Pull-ups 50 KB swings 53/35 50 Walking Lunges 50 Knees 2 Elbow 50
Friday, 07-14-2017
Strength: Snatch 60×2 65×2 70×2 75×2 (80×2)3 Conditioning. 5 rounds for time* 21-Deadlifts (135/95) 15- Abmat sit ups 3- Burpee penalty every time the bar
Friday, 07-14-2017
Strength: Snatch 60×2 65×2 70×2 75×2 (80×2)3 Conditioning. 5 rounds for time* 21-Deadlifts (135/95) 15- Abmat sit ups 3- Burpee penalty every time the bar
Thursday, 07-13-2017
Foam roll (back, chest, glutes, quads and hamstrings) Group warm-up Conditioning. 30 minute AMRAP 10- Double unders 10-Calorie row 20- Double unders 20-Calorie row 30-
Wednesday, 07-12-2017
Strength: Deadlifts 1×5 @ 65% 1×3 @ 75% 2×2 @ 85% AMRAP @ 50% Conditioning. 5 rounds for quality* 10 Medball or plate pushups (Alternating
Tuesday, 07-11-2017
Group Warm-up Conditioning. For Time 3,000 meter row 30-Clusters 60-Pull ups (Strict) 60-Power snatches 60- Burpees to target (Pull up bar) 3,000 meter row L1
Tuesday, 07-11-2017
Group Warm-up Conditioning. For Time 3,000 meter row 30-Clusters 60-Pull ups (Strict) 60-Power snatches 60- Burpees to target (Pull up bar) 3,000 meter row L1
Monday, 07-10-2017
Strength: Cleans 60×2 65×2 70×2 75×2 (80×2)3 Conditioning 21-15-9 Front squats (135/95) Weighted step ups (single count) (10 minute cap) Cash Out 3 rounds for
Friday, 07-07-2017
Strength — Good Mornings and Sit Ups superset 5 Sets 15 Good Morning (Barbell) 30 Sit Ups Conditioning — DT — 3 Rounds 12
Thursday, 07-06-2017
Warmup — 3 Rounds 200m Row 10 PVC Pass Through 10 PVC Around the World 10 PVC Overhead Squats 10 Second Handstand Hold Skill
Friday, 06-30-2017
Strength. Sumo Deadlift 7×3 work up in weight Clean and Jerk bar Warm up Conditioning. Need for Speed 1 practice round 10-5-5, then for time*
Thursday, 06-29-2017
Skill. Handstand Progression Conditioning. For Time* 10 Hang Power Snatch 20 weighted sit-ups 400m run 10 Power Snatch 20 weighted sit-ups 400M Run 10 Full
Wednesday, 06-27-2017
Group Warm-up lunges and shoulder focus Turkish Getup work Conditioning. “Turkian” 6 Rounds for Time* 2 Turkish Getup (1 each side) 200M Run 20 Russian
Tuesday, 06-26-2017
Shoulder mobility, bands Strict pull-ups, 3×5 Conditioning. 5 minute AMRAP 5 pull-ups (any style) 10 Push Ups 15 Ball Slams -Rest 2- 7 Minute AMRAP
Saturday, 06-24-2017
Teams of 4. For Time 50 Sit-ups Arms interlocked 3 rounds each, Relay Style 1 Rope Climb 15 KB Swing Team wheelbarrows in backyard 3
Saturday, 06-24-2017
Teams of 4. For Time 50 Sit-ups Arms interlocked 3 rounds each, Relay Style 1 Rope Climb 15 KB Swing Team wheelbarrows in backyard 3
Friday, 06-23-2017
Strength Max Deadlift Conditioning AMRAP 10 5 Snatches 75/55 7 Box Jumps Cal. Row 10/8
Friday, 06-23-2017
Strength Max Deadlift Conditioning AMRAP 10 5 Snatches 75/55 7 Box Jumps Cal. Row 10/8