Workout, Happening, and Updates at TRXN

Primus Fitness – PrimusFit WOD 10 rounds 100m run 1 full clean 10 push-ups L1:

Announcements 430 class is cancelled today. 530 and 630 classes only Primus Fitness – PrimusFit

Primus Fitness – PrimusFit Weightlifting For load: Deadlift 5-5-5-5-5+ *Increase weight after each set* *

Primus Fitness – PrimusFit Weightlifting For load: Shoulder press 5-5-5-5-5+ *Increase weight after each set*

Primus Fitness – PrimusFit Wod Partners WOD (u-go-I-go and split reps) 28’ AMRAP 20 high

Primus Fitness – PrimusFit WOD 21-15-9 – 14 min cap Box jumps (24/20) Push press

Primus Fitness – PrimusFit WOD 5 Rounds For Time: -5 T2B -10 Box Jumps (24/20)

Primus Fitness – PrimusFit WOD 4 Rounds For Total Reps: – 1:00 Shuttle Run –

Primus Fitness – PrimusFit Metcon (3 Rounds for weight) Every 5 Minutes for 3 Rounds

Primus Fitness – PrimusFit Metcon (2 Rounds for time) Teams of 2 PART 1 TOGETHER

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) As Far As Possible in

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) Four 3 minute AMRAPs with

Primus Fitness – PrimusFit Metcon (5 Rounds for time) 60/44 Cal bike / 800m Run

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) AMRAP for 12 Minutes of:

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) Teams of 2 4 Sets

Primus Fitness – PrimusFit Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men:

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I go For

Primus Fitness – PrimusFit WOD For Time Rx: 18-15-12-9-6-3 Rx+: 21-18-15-12-9-6-3 -Hollow Rocks/ Supermans (Alternate

Primus Fitness – PrimusFit WOD 3 Rounds for Total Cals 1x 2:00 Round: -S2OH -Max

Primus Fitness – PrimusFit WOD 4 Rounds For Total Bike Cals 2:00 Work/2:00 Rest -12

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps (Run Together) You Go I

Primus Fitness – PrimusFit WOD 2 Rounds For Time: – 50 Wall Balls (20/14) –

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I Go For

Primus Fitness – PrimusFit WOD AMRAP 10 -8 S/A DB Snatch (50/35) -6 Dips (Rx

Primus Fitness – PrimusFit Red Pill WOD 10 RFT: -400m Run or 500m Row or

Primus Fitness – PrimusFit WOD 5 RFT: *16:00 Time Cap* -12/9 Cal Bike (Rx+ 15/12)

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP

Primus Fitness – PrimusFit WOD AMRAP 16 2-4-6-8-10-12-etc: -Double DB Push Press – Double DB

Primus Fitness – PrimusFit Saturday Screamer (No Measure) Teams of 3 Buy in (each) Handstand

Primus Fitness – PrimusFit 5 rounds rest 3 min 5 rounds (No Measure) 5 rounds

Primus Fitness – PrimusFit Time crunch (No Measure) 50 wall balls 50 KB Swings At

Primus Fitness – PrimusFit 4 RFT (No Measure) 4 RFT 8 Hang Power Snatch 7

Primus Fitness – PrimusFit Sandbaggin (Time) 6 rounds for time split reps and distance 40

Primus Fitness – PrimusFit Man Down, carry the 4th (No Measure) Teams of 3 Start

Primus Fitness – PrimusFit Frantic (Time) Up and Down the ladder reps 1-2-3-4-5–6-7-6-5-4-3-2-1 Thrusters 95/65

Primus Fitness – PrimusFit Recovery and Mobility (No Measure) 3 x 30 seconds foam roll

Primus Fitness – Spartan Lite 20 min AMRAP (No Measure) 6 bent rows or pull

Primus Fitness – PrimusFit Weightlifting emom Strict Press EMOM 8 3 Presses per Minute 30%

Primus Fitness – PrimusFit Split reps and Walk together for carries 400 m bar carry

Primus Fitness – Spartan Lite Roxanne (No Measure) Run 100m or bike 5 calories at

Primus Fitness – PrimusFit Weightlifting (Weight) 8 min EMOM 3 Squats 30%→ 80% Fight Gone

Primus Fitness – PrimusFit WOD Teams of 3 – (u-go-I-go, split reps) 20 linked arm

Primus Fitness – PrimusFit Weightlifting Deadlift EMOM 8 3 Deadlift per Minute 35% → 75%

Primus Fitness – PrimusFit WOD 500m row 400m run with hammer 30 wall balls (20/15)

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Strict Press EMOM 8 3 Presses

Primus Fitness – PrimusFit Weightlifting Strict Press EMOM 8 3 Presses per Minute 25% →

Primus Fitness – PrimusFit WOD Partners WOD (u-go-I-go, split reps) 30 min AMRAP 400m sled

Primus Fitness – Open Gym WOD Patrick Megaro Runs 5k

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Back Squat EMOM 8 3 Squats

Primus Fitness – PrimusFit WOD 21-15-9 Box jumps DB Snatches (50/35) 400m run Cash-out (for

Primus Fitness – PrimusFit WOD Team of 3 (split reps, u-go-I-go) 90 wall balls (20/15)

Primus Fitness – PrimusFit WOD 4 sets of 3 minutes 150/120m row 1 clean &

Primus Fitness – PrimusFit WOD 1K row 100m KB farmers carry (53/25) 25 box jumps

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Strict Press EMOM 10 10 x

Primus Fitness – PrimusFit WOD 4 rounds 200m run 50 hammer strikes 14 tire step

Primus Fitness – PrimusFit WOD Warm-up: Standard warm-up + 200m run + 200m empty sled

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Back Squat EMOM 10 3 Back

Primus Fitness – PrimusFit WOD 12 minute AMRAP 10 wall balls (20/15) 5 burpees 1

Primus Fitness – PrimusFit Metcon (3 Rounds for time) Team of 3 For Time: one

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting EMOM 10 Deadlift x 3 Empty

Primus Fitness – PrimusFit Metcon (No Measure) 5 Rounds 15 Box Jump Overs (24″/20″) 15

Primus Fitness – PrimusFit Metcon (Time) 800 Meter Run -then- 1 Round 10 Tire Flips

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Strict Press EMOM 10 3 Presses

Primus Fitness – PrimusFit Metcon (3 Rounds for time) 3 Rounds 10 hang power snatches

Primus Fitness – PrimusFit Teams of 2 (No Measure) 25 Minute AMRAP You go I

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Back Squat EMOM 10 3 Squats

Primus Fitness – PrimusFit Metcon (No Measure) For time: 40 Bar-facing Burpees 20 Front Squats

Primus Fitness – PrimusFit WOD 3 rounds for time 16 Alt. Dumbbell Snatches (50/35) 2

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Snatch 1 Rep Max 20 Min

Primus Fitness – PrimusFit Weightlifting Snatch 1 Rep Max 20 Min

Primus Fitness – PrimusFit WOD Part 1: Benchmark Test: 2K Row Part 2: 20 Minute

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Split Jerk/Push Jerk 1 Rep Max

Primus Fitness – PrimusFit Weightlifting Split Jerk/Push Jerk 1 Rep Max 20 Min

Primus Fitness – PrimusFit WOD For Time Teams of 2 Split Reps You Go I

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Clean (SL – Power Clean) 1

Primus Fitness – PrimusFit Weightlifting Clean (SL – Power Clean) 1 Rep Max 20 Min

Primus Fitness – PrimusFit WOD Teams of 3 You Go I Go Split Reps Buy

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Snatch EMOM 8 50% → 95%

Primus Fitness – PrimusFit WOD AMRAP 10 -5 Hang Power Snatch -15 Cal Row or

Primus Fitness – PrimusFit WOD *10’ Time Cap* Rest with remaining time 1-2-3-4-5-6-7-8(Rx+ 9-10) -Pull

Primus Fitness – PrimusFit Weightlifting Split Jerk EMOM 8 50% → 95%

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go -1200m

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Cleans EMOM 8 50 → 95%

Primus Fitness – PrimusFit WOD 5x 3’ Rounds -500/400m Row -7 Burpee Over Rower (

Primus Fitness – PrimusFit Wod Teams of 3 (split reps, u-go-I-go) Buy-in: 20 synchro high

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Snatch EMOM 8 1 Full Snatch

Primus Fitness – PrimusFit Weightlifting Snatch EMOM 8 1 Full Snatch 50% → 90% WOD

Primus Fitness – PrimusFit Accessory 12’ EMOM: 12-16 Death March (6/10 RPE) 12-16 DB Side

Primus Fitness – PrimusFit Weightlifting EMOM 8 Split Jerk 50% → 90% WOD For Time:

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting EMOM 8 Split Jerk 50% →