WOD 3-1-2018 Thursday
3 Rounds 3:00 Max Distance Row 2:00 Max Slam Balls 1:00 Max Sit-Ups Rest 2 Minutes
WOD 2-27-2018 Tuesday
EMOM 20 1: 6 Deadlifts + 3 Power Cleans (95/65) 2: 10 Goblet Lunges + 5 Goblet Squats (26/18) 3: 3 Negatives + 6 Strict Pull Ups with band 4: 10 Double KB Swings + 5 Double KB Push Press (26/18)
WOD 2-19-2018 Monday
Fitness: 4 Rounds 200m Run 5 Rope Up Downs 10 Double KB Squat Cleans (26/15)
WOD 2-14-2018 Wednesday
Fitness: 50 synchro situps 40 alt. KB Push Press (26/13) 30 deadlifts (135/85) 20 man makers (26/13) 30 deadlifts (135/85) 40 alt. KB Push Press (26/13) 50 synchro sit-ups
WOD 2-13-2018 Tuesday
Fitness: 50m Lunge + 100m Sprint 5 rounds 4 power cleans (115/75) 8 Negatives 50m Lunge + 100m Sprint
WOD 2-9-2018 Friday
AMRAP 18 minutes 15 Box Jumps (20/16) 12 Push Press (95, 55) 9 Knee/Leg raises
WOD 2-7-2018 Wednesday
Fitness: EMOM : 10 minutes : 2 (3 position cleans – High Hang, Hang, Full) 1-2: (55/35) 3-4: (75/55) 5-6: (95/65) 7-8: (105/75) 9-10: (115/85)
WOD 2-5-2018 Monday
20 AMRAP Max Distance in 20 minutes w/ KB Competition: 70/53 Performance: 53/35 Fitness: 45/30 Every 3:00 10 KB swings + 5 Goblet Squats Carry equipment with you the whole time
What kinda gym is this?
Swamp City Fitness is a brand new “functional fitness” gym in Gainesville. Full disclosure – It is a sister gym to CrossFit Iron Legion in Ocala, Florida. Before anyone wonders whether we are a CrossFit gym or not – rest assured, we are going...