Archives for Dec,2021

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 to Bar 22 OHS 22 HSPU/HRPU 22 SDLHP 22 Alternating DB Snatches 22 Hang...

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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 30-25-45 hang THEN Warm Up for Bench 20 banded pull aparts in front 20...

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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 duck walk 10m bear crawl 5 slow and lows 5 narrow grip rig raises 10 kipping beat...

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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… 5 Rounds 10 Push-ups 10 Ball slams 10 Pull-ups * Relays are 4 per person * Barbell work is...

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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 step overs 50/35 24/20 Directly into… 3 Rounds 21/15 Cal row 21 Thrusters 75/55

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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 AMRAP 10 Devil Press 15 Sit Up 10 DB Thrusters 100m FC 10 KBS 15 Leg Lift 10...

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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 partner ball toss sit-ups 45 man makers 150 wall balls 1K loop w/hammer 1500m...

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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 OHS Snatch Balance. 1st Set: 3 @ 65% of 1RM 2nd Set: 3 @ 70% 3rd Set:...

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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 x 3 @ 5/10 WOD 21-15-9 Cal Row SA Snatch (40/25) Burpee Then 5 RFT Cindy...

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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 25 WOD has a Runner and the rest of the class. The Runner will perform the Cardio of the WOD...

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