WELCOME TO THE
Primus Fitness
WORKOUT OF THE DAY
Wednesday, 03-22-2017
Strength. Bench Press or Strict Press 50%x5, 55%x4, 60%x3, 65%x2, 70Xx1, 75%x1, 80%x1 65% AMRAP Conditioning. AMRAP 15 5 Handstand Push-ups 10 Power Snatches L1
Tuesday, 03-21-2017
Shoulder Mobility Bands Group Warm-up (Power Clean) Conditioning. For Time* 800M Run 30 Power Cleans 30 Push ups 30 Box Jumps (24/20) 600M Run 15
Friday, 03-17-2017
Group Warm Up Crossfit Open 17.4 AMRAP 13 55 Deadlifts 225/155 55 Wall Balls 20/14 55 Calorie Row 55 HSPU Cash Out 30 Sit Ups
Friday, 03-17-2017
Group Warm Up Crossfit Open 17.4 AMRAP 13 55 Deadlifts 225/155 55 Wall Balls 20/14 55 Calorie Row 55 HSPU Cash Out 30 Sit Ups
Thursday, 03-16-2017
Skill: Muscle-up Progression Conditioning 4 Rounds 400m Run 21 Wall Balls 20/14 15 KB Swings 53/35 9 S2OH 95/65
Wednesday, 03-15-2017
Strength: Presses 50×5, 60×4, 70×3, 75×2, 80×1, 85×1, 90×1, 75 AMRAP Conditioning 5 Rounds at each station 40 sec on/20 sec off total of 5
Friday, 03-10-2017
Open 2017 17-3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65 Then, 3 rounds of: 7 chest-to-bar pull-ups 5
Thursday, 03-09-2017
Skill. Muscle Ups Red Pill. Clean Complex (EMOM 10) Power Clean Hang Clean (Squat) Front Squat Blue Pill. 5 Rounds for Time 3 Muscle Up
Wednesday, 03-08-2017
Strength. Week 2 Presses Conditioning. For Time 21 Cal Row Snatch Complex: Snatch Pull (below the knee) Power Snatch Hang Snatch (squat) Snatch Balance (squat)
Wednesday, 03-08-2017
Strength. Week 2 Presses Conditioning. For Time 21 Cal Row Snatch Complex: Snatch Pull (below the knee) Power Snatch Hang Snatch (squat) Snatch Balance (squat)
Tuesday, 03-07-2017
Conditioning. For Time 1000m Run 21 HSPU 45#/25# 21 Box Jump 30”/24” 21 Air Squats 800m Run 15 HSPU 45#/25# 15 Box Jump 30”/24” 15
Tuesday, 03-07-2017
Conditioning. For Time 1000m Run 21 HSPU 45#/25# 21 Box Jump 30”/24” 21 Air Squats 800m Run 15 HSPU 45#/25# 15 Box Jump 30”/24” 15
Friday, 03-03-2017
The Open 17.2 AMRAP 12 minutes 2 Rounds of….. 50ft weighted walking lunges w/ DB in front rack position Rx 50/35 16 T2B 8 DB
Friday, 03-03-2017
The Open 17.2 AMRAP 12 minutes 2 Rounds of….. 50ft weighted walking lunges w/ DB in front rack position Rx 50/35 16 T2B 8 DB
Wednesday, 03-01-2017
Strength: Strict/Bench Press 50×5, 55×4, 60×3, 65×2, 70×1 75×1, 80×1, 65 AMRAP Conditioning 4 Rounds for Time 500m Row 20 Ball Slams 20+/10+ 25 Box
Tuesday, 2-28-2017
Group Warm-up Conditioning AMRAP 30. Teams of 2 Relay Style 5 Burpees 10 Wall Balls 20/14 15 KB Swings 53/35 Cash Out 200m Sled/ Prowler
Thursday, 02-23-2017
Skill Rope Climb (Beginner to Advance) Conditioning. AMRAP 17 20 Double Unders 15 Wall Balls 5 Tire Flips 2 Rope Climbs Cash Out. Tabata Abs.
Wednesday, 02-22-2017
EMOM 10 Odd – 10 Push-Ups (Plyo Advanced) Even – 1 Clean + 1 Front Squat + 1 Jerk Conditioning. 4 Rounds for time (RTG
Tuesday, 02-21-2017
Group Warm up Conditioning. For time*. Teams of 2 3000M Row 60 Kettlebell Swings 53/35 30 Lateral Barbell Burpees 60 Box Jumps 24/20 30 Deadlifts,
Monday, 02-20-2017
Barbell Warm UP Conditioning 800M Run 21 Power Snatch, 21 K2E 400M Run 15 Thrusters, 15 K2E 200M Run 9 Power Cleans, 9 K2E RX
Saturday, 02-18-2017
31 Heroes AMRAP 31 minutes. Teams of 2 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps Partner #1 will perform the work above while
Saturday, 02-18-2017
31 Heroes AMRAP 31 minutes. Teams of 2 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps Partner #1 will perform the work above while
Friday, 02-17-2017
Strength 1 Rep Max Deadlift Conditioning For Time 21 DB Thrusters 50/35 400m Run 18 DB Thruster 400m Run 15 DB Thruster 400m Run
Friday, 02-17-2017
Strength 1 Rep Max Deadlift Conditioning For Time 21 DB Thrusters 50/35 400m Run 18 DB Thruster 400m Run 15 DB Thruster 400m Run
Thursday, 02-16-2017
Skill Work: Double Unders Red Pill Amrap 15 12 Box Jumps 24/20 9 Hang Power Cleans 115/80 6 Man Makers 35+/20+ Blue Pill For time
Thursday, 02-16-2017
Skill Work: Double Unders Red Pill Amrap 15 12 Box Jumps 24/20 9 Hang Power Cleans 115/80 6 Man Makers 35+/20+ Blue Pill For time
Wednesday, 02-15-2017
Strength 1 Rep Max Jerk Conditioning “Cindy” AMRAP 20 5 Pull-ups 10 Push-ups 15 Air Squats or “Mary” AMRAP 20 5 HSPU 10 Pistols 15
Tuesday, 02-14-2017
Group Warm-up Conditioning. Teams of 2 AMRAP 30 30 Wall Balls 20/14 15 KB Swings 10 Parallette pass through 250m Row Partner 1 completes wall
Friday, 02-10-2017
Barbell Warm Up Strength. Deadlift 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 75 Conditioning. AMRAP 12 3, 6,
Friday, 02-10-2017
Barbell Warm Up Strength. Deadlift 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 75 Conditioning. AMRAP 12 3, 6,
Thursday, 02-09-2017
Skill. Double Unders Conditioning Red Pill. AMRAP 9 21 Double Unders 15 Sit-ups 9 Deadlifts 135/95 Blue Pill. 5 Rounds for Time 200m Run 20
Thursday, 02-09-2017
Skill. Double Unders Conditioning Red Pill. AMRAP 9 21 Double Unders 15 Sit-ups 9 Deadlifts 135/95 Blue Pill. 5 Rounds for Time 200m Run 20
Wednesday, 02-08-2017
Barbell Warm Up Strength. Split Jerk 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 75 Conditioning. AMRAP 15 5
Wednesday, 02-08-2017
Barbell Warm Up Strength. Split Jerk 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 75 Conditioning. AMRAP 15 5
Tuesday, 02-07-2017
Group Warm Up Conditioning. “Daniel” for Time 50 Pull-ups 400 meter run 21 Thrusters (95/65) 800 meter run 21 Thrusters 400 meter run 50 Pull-ups
Tuesday, 02-07-2017
Group Warm Up Conditioning. “Daniel” for Time 50 Pull-ups 400 meter run 21 Thrusters (95/65) 800 meter run 21 Thrusters 400 meter run 50 Pull-ups
Monday, 02-06-2017
Barbell Warm Up Strength. Cleans 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 75 Conditioning. 5 Rounds for Time
Friday, 02-03-2017
Strength Deadlifts Conditioning. 5 Rounds for time. 10 Deadlifts @ BW Suicide Sprints Cash Out. 5 Sets for Quality 10 Good Mornings @20-25% Deadlift 1RM
Thursday, 02-02-2017
Skill. Unbroken Double Unders Pick a number (hopefully higher than last week) and see how many sets you can complete. Conditioning. Red Pill. EMOM 15.
Thursday, 02-02-2017
Skill. Unbroken Double Unders Pick a number (hopefully higher than last week) and see how many sets you can complete. Conditioning. Red Pill. EMOM 15.
Wednesday, 02-01-2017
Strength Jerks Conditioning. 20 Minute AMRAP 5 Strict Press 10 Box Jumps 15 Twisting Mountain Climbers* *Same as a normal mountain climber, but knee is
Tuesday, 01-31-2017
Group Warm Up Run, Shoulders, Hips Conditioning. 10 Rounds for Time 100m Run 10 Snatches (95/65) 10 Bar Facing Burpees 10 Front Squat (95/65) 10
Friday, 01-27-2017
Strength: Deadlift 60×2 65×2 70×2 75×2 80×2 85x2x2 Conditioning “KareBear” 150 Wallballs EMOM 1 Bear Complex L1 95/65 L2 115/80 L3 135/95
Thursday, 01-26-2017
Skill Review: Double Unders Skill EMOM x10 Odd: Double Unders Even: 2 Rope Climbs L1 10 Unbroken Double Unders L2 20 Unbroken Double Unders L3
Wednesday, 01-25-2017
Strength: Split Jerk 60×2 65×2 70×2 75×2 80×2 85x2x2 Conditioning 5 Rounds for Time 10 OHS 3 Muscle ups (2Pull-up + Dip) 15 Cal. Row
Wednesday, 01-25-2017
Strength: Split Jerk 60×2 65×2 70×2 75×2 80×2 85x2x2 Conditioning 5 Rounds for Time 10 OHS 3 Muscle ups (2Pull-up + Dip) 15 Cal. Row
Tuesday, 01-24-2017
Group Warm-up Conditioning Teams of 2. For Time 60 Deadleifts Barbell Carry Murphy Loop 50 Cleans Barbell Carry Murphy Loop 40 Back Rack Lunges Barbell
Tuesday, 01-24-2017
Group Warm-up Conditioning Teams of 2. For Time 60 Deadleifts Barbell Carry Murphy Loop 50 Cleans Barbell Carry Murphy Loop 40 Back Rack Lunges Barbell
Monday, 01-23-2017
Strength Squat Clean 60×2, 65×2, 70×2, 75×2, 80×2, 85x2x2 Conditioning 21-15-9 Hand Release Push-ups T2B Air Squats Cash Out 8 Round 30/30 Row Sprints
Monday, 01-23-2017
Strength Squat Clean 60×2, 65×2, 70×2, 75×2, 80×2, 85x2x2 Conditioning 21-15-9 Hand Release Push-ups T2B Air Squats Cash Out 8 Round 30/30 Row Sprints
Friday, 01-20-2017
Strength: Dealifts 60×3,65×3,70×3,75x3x3 Conditioning. 7 Rounds for Time 200m Run 9 P. Snatch 95/65 12 Wall Balls 20/14
Friday, 01-20-2017
Strength: Dealifts 60×3,65×3,70×3,75x3x3 Conditioning. 7 Rounds for Time 200m Run 9 P. Snatch 95/65 12 Wall Balls 20/14
Thursday, 01-19-2017
Skill: Double Unders Red Pill. AMRAP 20 10 Power Cleans 15 Goblet Squats 20 Cal Row Rest 5 Min. Blue Pill. For Time 50 Double
Wednesday, 01-18-2017
Strength: Jerk 60×3, 65×3, 70×3,75x3x3 Conditioning. AMRAP 15 1,2,3,4,5… Burpee Sit-up Pull-up Cash Out 3 Rounds 1 minute weighted Plank Hold 1 minute Wall Sit
Tuesday, 01-17-2017
Group Warm-up Conditioning AMRAP 30. Teams of 2 14 Curtis P’s 115/75 14 KB Swing 53/35 14 Man Makers 35+/20+ 14 HSPU
Tuesday, 01-17-2017
Group Warm-up Conditioning AMRAP 30. Teams of 2 14 Curtis P’s 115/75 14 KB Swing 53/35 14 Man Makers 35+/20+ 14 HSPU
Monday, 01-16-2017
Strength Squat Clean 60×3, 65×3,70×3,75x3x3 Conditioning 30-20-10 Box Jump S2OH T2B L1 95/65 L2 115/80 L3 135/95
Friday, 01-13-2017
Strength EMOM 10 Odd – 3 Push Press 80% 1 Rep Max Even – 5 Front Squat (same weight as Push Press) Barbell Warm-up 3×10
Thursday, 01-12-2017
Turkish Get up Review and Warm-up Blue Pill 3 Rounds for Time* 2 Turkish Get Ups (1 each arm) 10 Box Jumps 24/20 20 Wall
Wednesday, 01-11-2017
Strength. Squat Cleans 1-1-1-1-1 3 Warm up Sets, 5×1 working up in weight Conditioning. 15 Minute AMRAP 10 Push-ups 5 Overhead Squats 115/80 or 135/95
Tuesday, 01-10-2017
Group Warm Up 400M Run followed by barbell warm-up Conditioning. Partner WOD, 6 Rounds: 20 KettleBell Swings 53/35 15 Burpees 5 Power Cleans 155/105 Partner
Tuesday, 01-10-2017
Group Warm Up 400M Run followed by barbell warm-up Conditioning. Partner WOD, 6 Rounds: 20 KettleBell Swings 53/35 15 Burpees 5 Power Cleans 155/105 Partner
Saturday, 01-07-2017
FireBase Gone Bad 5 Rounds. Max effort on each movement for 1 minute. Minute 1 – Row for calories Minute 2 – Ball Slams 20/15
Friday, 01-06-2017
Strength. Deadlifts 5×5 work up 85% Barbell Warm up Conditioning. Death by snatch with a twist Ascending ladder *(15 minute Cap) 5 Wall Balls +
Friday, 01-06-2017
Strength. Deadlifts 5×5 work up 85% Barbell Warm up Conditioning. Death by snatch with a twist Ascending ladder *(15 minute Cap) 5 Wall Balls +
Thursday, 01-05-2017
Blue Pill 100 Kettlebell Swings for Time Every time you put the bell down, 7 Burpees 15 minute cap Red Pill 5 Rounds for Time
Wednesday, 01-04-2017
Strength. Split Jerk from the Rack 2-2-2-2-2 Conditioning AMRAP 5 3 L-Sit Pull-ups (scale strict Pull-ups) 3 Hang Squat Cleans 90% 1 Rep Max 3
Wednesday, 01-04-2017
Strength. Split Jerk from the Rack 2-2-2-2-2 Conditioning AMRAP 5 3 L-Sit Pull-ups (scale strict Pull-ups) 3 Hang Squat Cleans 90% 1 Rep Max 3
Friday, 12-30-2016
Strength. Overhead Squats 3-3-3-3-3 Conditioning. Chipper: 50 Double Unders 10 Power Cleans Rx 155/105, Rtg 185/135 20 Push Jerks Rx 135/95, Rtg 155/105 30 Pull
Friday, 12-30-2016
Strength. Overhead Squats 3-3-3-3-3 Conditioning. Chipper: 50 Double Unders 10 Power Cleans Rx 155/105, Rtg 185/135 20 Push Jerks Rx 135/95, Rtg 155/105 30 Pull
Thursday, 12-29-2016
Kettlebell Snatch Warm-up Blue Pill AMRAP 8 8 weighted Sit Ups 25/15 8 Deadlifts 155/105 5 Minute Break Red Pill 4 Rounds for Time* of:
Wednesday, 12-28-2016
Empty Bar Warm up Strength. FireBase Complex (Working up to heaviest weight as possible) Once you begin the lift, the hands cannot come off the
Friday, 12-23-2016
Strength 1 Rep Max Deadlifts Conditioning. “Loredo” 6 rounds for time 24 Air Squats 24 Push-ups 24 Walking Lunge 400m Run
Thursday, 12-22-2016
Group Warm-up Red Pill AMRAP 15 10 Pull-ups 20 Front Squats 30 Double Unders L1 95/65 L2 115/80 L3 C2B, 135/95 Rest 5 mins Blue
Wednesday, 12-21-2016
Strength 1 Rep Max Strict or Bench Press Conditioning. For Time 21-18-15-12-9-6-3 Power Cleans 95/65 Sit-ups Back Extension
Wednesday, 12-21-2016
Strength 1 Rep Max Strict or Bench Press Conditioning. For Time 21-18-15-12-9-6-3 Power Cleans 95/65 Sit-ups Back Extension
Tuesday, 12-20-2016
Group Warm-up Conditioning. AMRAP 30 Teams of 2, Partition reps 50 Cal Row 40 Wall Balls 20/14 30 Goblet Squats 53/35 20 Man Makers 35/20
Tuesday, 12-20-2016
Group Warm-up Conditioning. AMRAP 30 Teams of 2, Partition reps 50 Cal Row 40 Wall Balls 20/14 30 Goblet Squats 53/35 20 Man Makers 35/20
Friday, 12-16-2016
Strength. Clean and Jerk 60×3, 65×3, 70×3, 75x3x2 Conditioning. “Diane” 21-15-9 Dealifts 225/155 HSPU
Friday, 12-16-2016
Strength. Clean and Jerk 60×3, 65×3, 70×3, 75x3x2 Conditioning. “Diane” 21-15-9 Dealifts 225/155 HSPU
Thursday, 12-15-2016
Skill. EMOM 12 Minute 1 20ft Handstand Walk, Sx 4 Wall Walks Mintue 2 2 Rope Climbs Minute 3 10 Pistols Conditioning Blue Pill “Jerry”
Thursday, 12-15-2016
Skill. EMOM 12 Minute 1 20ft Handstand Walk, Sx 4 Wall Walks Mintue 2 2 Rope Climbs Minute 3 10 Pistols Conditioning Blue Pill “Jerry”
Wednesday, 12-14-2016
Strength. Deload Week Strict/Bench Press Conditioning. AMRAP 15 3-6-9-12… 100M Sprint Hang Snatch 95/65
Wednesday, 12-14-2016
Strength. Deload Week Strict/Bench Press Conditioning. AMRAP 15 3-6-9-12… 100M Sprint Hang Snatch 95/65
Tuesday, 12-13-2016
Group Warm-up Conditioning. For Time 10 Thrusters 135/95 20 Pull-ups 30 Burpees 40 KB Swings 53/35 50 Cal. Row 40 KB Swing 53/35 30 Burpees
Tuesday, 12-13-2016
Group Warm-up Conditioning. For Time 10 Thrusters 135/95 20 Pull-ups 30 Burpees 40 KB Swings 53/35 50 Cal. Row 40 KB Swing 53/35 30 Burpees
Friday, 12-09-2016
Strength. Wendler Deadlift Week2 5×40, 5×50, 3×60, 5×75, 3×85,1+x95 Conditioning. 21-15-9 Handstand Push-ups Reverse Burpees Power Snatch 115/85 or 95/65 Cash out. EMOM 6mins Odd
Friday, 12-09-2016
Strength. Wendler Deadlift Week2 5×40, 5×50, 3×60, 5×75, 3×85,1+x95 Conditioning. 21-15-9 Handstand Push-ups Reverse Burpees Power Snatch 115/85 or 95/65 Cash out. EMOM 6mins Odd
Thursday, 12-08-2016
Skill. Max Height Box Jumps Conditioning. Red Pill/Blue Pill (Red Pill) Leg Blaster For Time, 10-9-8-7-6-5-4-3-2-1 Reps of: Calorie Row Air Squats Alternating Lunges Squat
Thursday, 12-08-2016
Skill. Max Height Box Jumps Conditioning. Red Pill/Blue Pill (Red Pill) Leg Blaster For Time, 10-9-8-7-6-5-4-3-2-1 Reps of: Calorie Row Air Squats Alternating Lunges Squat
Wednesday, 12-07-2016
Strength. Wendler Press Week 2 5×40, 5×50, 3×60, 5×75, 3×85, 1+x95 Conditioning. 4 RFT 15 Weighted Sit-ups 25/15 12 Sumo High Pull Deadlift 95/65 9
Wednesday, 12-07-2016
Strength. Wendler Press Week 2 5×40, 5×50, 3×60, 5×75, 3×85, 1+x95 Conditioning. 4 RFT 15 Weighted Sit-ups 25/15 12 Sumo High Pull Deadlift 95/65 9
Tuesday, 12-06-2016
Strength Complex. 10 EMOM 2 Dead lift 2 Hang Squat Cleans 1 Power Clean 65% – 70% 1 RPM Conditioning Team Cindy Sprint (Teams of
Tuesday, 12-06-2016
Strength Complex. 10 EMOM 2 Dead lift 2 Hang Squat Cleans 1 Power Clean 65% – 70% 1 RPM Conditioning Team Cindy Sprint (Teams of
Friday, 12-02-2016
Strength. Wendler Deadlift Week2 5×40, 5×50, 3×60, 3×70, 3×80, 3+x90 Conditioning. Chipper: 10 squat cleans (155/125) 20 push jerks (135/95) 30 hollow rocks 40 push
Friday, 12-02-2016
Strength. Wendler Deadlift Week2 5×40, 5×50, 3×60, 3×70, 3×80, 3+x90 Conditioning. Chipper: 10 squat cleans (155/125) 20 push jerks (135/95) 30 hollow rocks 40 push
Thursday, 12-01-2016
Skill. Ring Muscle up Progressions Conditioning. Red Pill/Blue Pill (Red Pill) 3 rounds for time: 5 Squat Snatch (135/95) 30 double-unders (Blue Pill) Row 1000M Run
Thursday, 12-01-2016
Skill. Ring Muscle up Progressions Conditioning. Red Pill/Blue Pill (Red Pill) 3 rounds for time: 5 Squat Snatch (135/95) 30 double-unders (Blue Pill) Row 1000M Run
Wednesday, 11-30-2016
Strength. Wendler Press Week 2 5×40, 5×50, 3×60, 3×70, 3×80, 3+x90 Barbell Warm-up Klovkov Complex (Similar to Bear Complex, working up to heaviest weight as