2021 Archives

Happy NYE!!!! December 31, 2021

Author: SCF On: Dec 31, 2021 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up Metcon (Time) 800m run 22 Shoulder to Overhead 22 Bar-facing Burpees 22 Thrusters 22 Pull-ups 22 Front Rack Lunges (total) 22 Toes […]

Put Those DUBs to WORK!! December 30, 2021

Author: SCF On: Dec 30, 2021 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 12 minute AMRAP Thor’s Hammer Farmer’s carry- 2 laps around rig with 2 KBs :30 pinch plate/vulcan plate hold 12 squeezy clips […]

BLAME LARRY…December 29, 2021

Author: SCF On: Dec 29, 2021 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 30 jumping jacks :10 hang 10m inchworm 10m Samson stretch 10 beat swings 5 quad stretch toe touch 30 jumping jacks 10m […]

Tuesday 12/21

Author: wodify_admin On: Dec 20, 2021 Categories: WOD No Comments

Primus Fitness – PrimusFit WOD Team of 2 8 x 200 m relay run (Murphy bldg) Then… 60 DL 225/155 60 Hang power cleans 175/115 60 Push press 135/95 Then… […]

1220 SL

Author: wodify_admin On: Dec 19, 2021 Categories: WOD No Comments

Primus Fitness – Spartan Lite Warm-up 200m Run 10 Air Squats 10 Lunges/Leg 10 Push Ups 10 Pull Ups 10 AKBS 10 KB Deadlift Weightlifting Cleans Instruction WOD 20 Minute […]

Monday 12/20

Author: wodify_admin On: Dec 19, 2021 Categories: WOD No Comments

Primus Fitness – PrimusFit Weightlifting Cleans & Squat 3 x 5 Squat @ 80% 3 x 3 Cleans @ 70% WOD 3 Rounds 50 DU 10 Dbl DB burpee box […]

Saturday

Author: wodify_admin On: Dec 17, 2021 Categories: WOD No Comments

Primus Fitness – PrimusFit WOD Teams of 3 1500 row 1K run w/hammer 150 hammer strikes 15 rope climbs 60 snatches (95/65) 60 thrusters (115/75) 60 power cleans (135/95) 60 […]

1217 SL

Author: wodify_admin On: Dec 16, 2021 Categories: WOD No Comments

Primus Fitness – Spartan Lite Warm-up 200m Run 10 Air Squats 10 Push Ups 10 Pull Ups 10 AKBS 10 Supermans 10 Sit Ups Weightlifting Snatch Instruction/Technique Working Sets 3 […]

Friday 1217

Author: wodify_admin On: Dec 16, 2021 Categories: WOD No Comments

Primus Fitness – PrimusFit Weightlifting Snatch 200m Run 10 Air Squats 10 Push Up 10 Pull Up 10 Lunges/Leg 10 AKBS Snatch Deadlift Snatch High Pull Snatch Hang High Pull […]

One Team WOD

Author: wodify_admin On: Dec 15, 2021 Categories: WOD No Comments

Primus Fitness – PrimusFit Warm-up 200m Run 10 Air Squats 10 Push Ups 10 Pull Ups 10 S2OH (35s/20s) 10 AKBS 10 Supermans 10 Sit Ups 5 Burpees WOD AMRAP […]