PRIMUS Fitness

Team/Partner

Tuesday, 10-19-2021

Metcon – Teams of 2 – Split Reps AMRAP 35 300 Double unders 30 Knees to elbow 30 Burpee box jump overs 30 Sumo deadlift high pull (95/65) 30 Heavy wall balls (30/25/20Ibs) 400m Run – together 30 Heavy Alternating DB snatches (40+/30+) 30 HSPU 30 Ring dips 30 Deadlifts (225/155) 15 Rope climbs Interested […]

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Saturday, 10-16-2021

Teams of 4 – Split reps You-go-I-go Buy in: 50 synchronized lunges 3 rounds: – 800m run – 100 v-ups – 80 single arm thrusters53/35 – 60 box jumps 24/20 – 40 heavy G2OH (L1 115/75, L2 135/95, L3 155/115) Cash out: 25 synchronized burpees 50 min cap Interested in learning more about PRIMUS CrossFit, […]

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Tuesday, 10-12-2021

Weightlifting 10 min EMOM: 1. 10 Pushpress 2. 5 front squats + 5 back squats 3. 10 power cleans 4. 1 bear complex 5. REST/ get more weight 6-10. 1-2 heavy bear complex, increasing weight after each round WOD Teams of 2 – Split reps 35 minute cap -1000m row -40 Deadlifts 135/95 – 40 […]

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Saturday, 10-9-2021

Teams of 4 2000m row with 5 burpee buy-in at each switch 1000m barbell carry (95/65) – split reps, 2 people working at once Cul de sac – 100 S2O + 200 situps End of alley – 100 S2O + 200 leg lifts Lift-off: 100 overhead squats (95/65) 80 cleans (135/95) 60 front squats (185/125) […]

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Tuesday, 10-5-2021

Conditioning Dynamic warmup – 10′ EMOM (2 sets of the following) 100m run 10 bar thrusters 10 step-ups + 10 push-ups 15 double or 30 single unders 10 Russian KB swings Partner WOD – split reps 28′ AMRAP 400m run 30 thrusters (95/65) 30 burpees 40 Partner ball toss situps 40 weighted step-ups w/kettlebell (53/35) […]

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Saturday, 10-2-2021

Teams of 4 = “Venom” Stations – assign 1 station per pair. U-go-I-go. 80 wall balls 200m bear crawl When both pairs finish, move on. 1000m Sled push (2/1) 3 rounds each teammate 4 snatches (115/75) (95/65) 4 bar over burpees 3 rounds each teammate 6 front rack lunges (115/75) (95/65) 6 weighted sit-ups (25/15) […]

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9/11 Tribute WOD “One World Trade”

9/11 Tribute WOD – “One World Trade” Teams of 4 911 meter team equipment run: Kettlebell barbell + weights (95/65) 2 x Hammers sandbag 110 weighted step-ups each (2 teammates working at once). Use equipment from the above list. 110 hammerstrikes each (2 teammates working at once). These can be done at the same time […]

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