PrimusFit – Wed, May 29
Primus Fitness – PrimusFit Weightlifting Press – Bench or Overhead 4 x 6 @ 70% WOD 4 RFT: -12 Box Jump Overs (24/20) -16 Double DB Push Press (40+/30+) -48ft Double DB Farmers Carry Lunge *16′ Cap* Rx+: -15 Box Jump Overs -20 Double DB Push Press
PrimusFit – Tue, May 28
Primus Fitness – PrimusFit WOD Teams of 2 2 Rounds: AMRAP 7 – 500/400m Row -20 Synco Burpees -Max Ring Dip Hold w/ Remaining Time (1 Holding, 1 Resting) *2’ Rest* AMRAP 7 – 500/400m Row -40 Linked Arm Sit-ups -Max Deadlifts w/remaining time (135/95)
PrimusFit – Mon, May 27
Primus Fitness – PrimusFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here
PrimusFit – Sat, May 25
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 36: Buy In: 400m Team Run -36/30 Cal Bike -45 V-Ups -45 Push Press (95/65) -60 Front Rack Lunges -150 Dubz *2’ Rest, Then: AMRAP 4: -Max Syncro Burpees (2 Working, 1 Resting)
PrimusFit – Fri, May 24
Primus Fitness – PrimusFit METCON On a Running Clock: 0:00-5:00 800m Run 5:00-8:00 400m Run 8:00-10:00 200m Run 10:00-15:00 1000/800m Row 15:00-18:00 500/400m Row 18:00-20:00 250/200m Row 20:00-25:00 800m Run 25:00-28:00 400m Run 28:00-30:00 200m Run 30:00-35:00 1000/800m Row 35:00-38:00 500/400m Row 38:00-40:00 250/200m Row
Spartan Lite – Fri, May 24
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting EMOM 10 Bear Crawl – Down and Back 1 Round Cindy 100m Run 1 Round Cindy 30 Sec Plank WOD AMRAP 12: -20 Plate G2OH (45/25) -100m Plate Pinch Carry (25/15×2) -50ft OH Plate Walking Lunge (45/25) Cash Out Abs 3 RFQ 20 Sit […]
PrimusFit – Thu, May 23
Primus Fitness – PrimusFit WOD Conditioning 2 Rounds: 0:00-5:00 800m Run 5:00-8:00 400m Run 8:00-10:00 200m Run 10:00-15:00 1000/800m Row 15:00-18:00 500/400m Row 18:00-20:00 250/200m Row Rx+: Vested If you can’t complete the written distance writhing the given time, scale back to a distance that is doable. If you need to take a break have […]
PrimusFit – Wed, May 22
Primus Fitness – PrimusFit Weightlifting
Spartan Lite – Wed, May 22
Primus Fitness – Spartan Lite View Public Whiteboard EMOM For Quality EMOM 12: 1. 15 Hammer Curls + 15 Banded Tricep Push Downs 2. 12 Lateral Raises + 12 Rear Delt Flys 3. 45sec Max Hollow Rocks 4. Max Dubz DB Weight: 5-7/10 RPE WOD Buy In: 200m Sled Push (2/1) 30-20-10 -DB Snatch (35/20) […]
PrimusFit – Tue, May 21
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 25 -30/24 Cal Bike -30 Push Press (95/65) -30 Lateral Burpee Over Bar -30 Sit Ups Directly into: 5 Minutes to Establish 1RM of: 1 Power Clean + 1 Hang Squat Clean
