Primus Fitness – PrimusFit WOD “The Big Chill” – 40 min cap 400m row 100 mountain climbers 90 jumping jacks 80 air squats 70 double unders 60 bicycles 50m bear crawl 40 wall balls (20/15) 30 American KB swings (53/35) 20 deadlifts 10 power cleans 400m row L1: 135/95 deadlifts & cleans L2: 155/105 deadlifts […]
PrimusFit – Thu, Dec 5 Read More »
Primus Fitness – PrimusFit WOD 30 cal bike 400m run Directly Into 21-15-9: Shoulder to overhead Ball slams (20/15) L1: 95/65 L2: 115/75
PrimusFit – Wed, Dec 4 Read More »
Primus Fitness – PrimusFit WOD Partners WOD (split reps, u-go-I-go) 1200m Row 100 push-ups 100 sit-ups 60 secs planking (both partners) 600m Row 50 Thrusters (95/75) 50 Pull-ups 60 secs planking (both partners) 400m barbell carry 40 Man makers 40 burpees 100 Double unders
PrimusFit – Tue, Dec 3 Read More »
Primus Fitness – PrimusFit WOD Partners WOD (split reps, u-go-I-go) 1200m Row 100 push-ups 100 sit-ups 60 secs planking (both partners) 600m Row 50 Thrusters (95/65) 50 Pull-ups 60 secs planking (both partners) 400m barbell carry 40 Man makers 40 burpees 100 Double unders
PrimusFit – Tue, Dec 3 Read More »
Primus Fitness – PrimusFit WOD 3 RFT – 18 minute cap 400m run 20 DB snatches (50/35) 20 box jumps (24/20) 4 minute break Finisher – 2:30 time cap 15 wall balls 15 burpees 15 wall balls
PrimusFit – Mon, Dec 2 Read More »
Primus Fitness – PrimusFit WOD Teams of 3 Buy-In: 10 min for each teammate to establish 1RM thruster Each teammate does 3 x 100m sled relays (45/25) Then FML kettlebell complex – Each teammate does it 3 times 5 AKS + 5 burpee pull-ups + 5 AKS (72/53) (53/35) FML thruster complex – Each teammate
PrimusFit – Sat, Nov 30 Read More »
Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP (As Many Rounds and Reps As Possible in 12 Minutes) 7 Kipping Pull Up (5 Strict) 7 Deadlift 7 Box Jump Over Suggestions Men: 115-135# | 20-24″ Box Women: 75-95# | 16-20# Box Extra Challenge Men: 155-185# | 24″ Box Women: 105-135#
PrimusFit – Fri, Nov 29 Read More »
Primus Fitness – PrimusFit Metcon (5 Rounds for weight) Every Minute on the Minute for 20 Minutes Min 1: 10-15 Burpees Min 2: 12 DB/Barbell Bench Min 3: 8-10 Curl + Arnold Press Min 4: Rest Suggestions Men: 30-45# Dumbbells / 75-95# Barbell Women: 10-25# Dumbbells / 35-65# Barbell Score: Weight used for the bench
PrimusFit – Wed, Nov 27 Read More »
Primus Fitness – PrimusFit WOD 5 x AMRAP 3:00 – 30 Hollow Rocks – Power Cleans – Max Cal Row w/Remaining Time *2:00 Rest Between Rounds* Power Cleans Reps/Weights: Rx: R1- 15@ 75/55 R2- 12@ 95/65 R3- 9@ 115/75 R4- 6@ 135/95 R5- 3@ 155/105 Rx+ R1- 15@ 95/65 R2- 12@ 115/75 R3- 9@ 136/95
PrimusFit – Wed, Nov 27 Read More »
Primus Fitness – PrimusFit Metcon (6 Rounds for time) 6 Rounds 10 Barbell Power Clean & Jerk 200 Meter Run Suggestions Men: 95-115# Women: 65-75# Extra Challenge Men: 135#+ Women: 85#+ Score: Total Time Goal: 10-14 Minutes
PrimusFit – Tue, Nov 26 Read More »
