PrimusFit – Mon, Feb 19
Primus Fitness – PrimusFit Weightlifting Cleans Block/Box Cleans 10 x 1 @ 85%
PrimusFit – Sat, Feb 17
Primus Fitness – PrimusFit WOD Teams of 3 (u-go-I-go, split reps) Buy-in: Teams start behind line in gym. 3 burpee buy-in at each switch (including starter): 99 wall balls 1800m row Relays: 4 rounds each teammate 6 burpees 6 ball slams 1 squat clean (155/105) (135/95) 4 rounds each teammate 6 KB SDLHP (53/35) 6 […]
PrimusFit – Fri, Feb 16
Primus Fitness – PrimusFit WOD 4 Minute AMRAP 6 box jump overs 6 toes to bar 6 burpees 1 minute rest 4 Minute AMRAP 6 box jump overs 6 toes to bar 6 dumbbell devil deadlift 1 minute rest 4 Minute AMRAP 6 box jump overs 6 toes to bar 6 devil presses
Spartan Lite – Fri, Feb 16
Primus Fitness – Spartan Lite Warm Up Weightlifting Snatch Hang Power Snatch 5 x 3 @ 60% Power Snatch 3 x 1 @ 80% WOD 4 Minute AMRAP 6 Step Up 6 Leg Lift 6 Burpee 1 minute rest 4 Minute AMRAP 6 Box Jump 6 V Up 6 Dumbbell Devil Deadlift 1 minute rest […]
PrimusFit – Thu, Feb 15
Primus Fitness – PrimusFit Wod Extended warmup for Open 16.4 Steady pace 12 minute EMOM Min 1: 30 seconds barbell good mornings Min 2: 30 seconds row Min 3: 30 seconds squats Min 4: 30 seconds barbell presses CrossFit Open 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts […]
Spartan Lite – Wed, Feb 14
Primus Fitness – Spartan Lite Warm Up Weightlifting Strict Press 5 x 5 @ 80% WOD AMRAP 22 Teams of 2 Buy In – 800m Run then P1 – 100m OH Plate Carry P2 – 15 Slam Ball + Max Wall Sit Switch Together – 200m Run P1 – 100m FC P2 – 15 AKBS […]
PrimusFit – Wed, Feb 14
Primus Fitness – PrimusFit Wod 21-15-9 Hand release push ups Hang power cleans Into 15-12-9 Shoulder to overhead Pullups Rx: 95/65 Rx+: 115/75, C2B pullups Rx++: 135/95, muscle ups
PrimusFit – Tue, Feb 13
Primus Fitness – PrimusFit Wod Teams of 2 Buy in – (split reps) 40 Burpee box jump overs 10 Syncro Barbell Power Snatches 40 DB Lunges with overhead hold (split reps) 400m run 10 Syncro Barbell Power Snatches 40 DB Lunges with overhead hold (split reps) 400m run 10 Syncro Barbell Power Snatches 40 DB […]
Spartan Lite – Mon, Feb 12
Primus Fitness – Spartan Lite Warm Up Weightlifting Cleans Hang Power Clean – 70% 5 x 3 Power Clean 3 x 1 @ 80% WOD 21 – 15 – 9 Box Jump Push Up Ring Row *200m Sled after each Round (2/1)
PrimusFit – Mon, Feb 12
Primus Fitness – PrimusFit Weightlifting Cleans Hang Clean – 70% 5 x 3 Full Clean 3 x 1 @ 80%
