Front Squats on a Friday! July 2, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run PVC routine :10 hang 10 jump squats 10 burpee broad jumps 10 beat swings 10 KB pause goblet […]
Bro Sesh in Crossfit?? July 1, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 5 quad stretch toe touch/leg 10 beat swings 5 slow and lows 10 lemon squeezers 5 narrow grip […]
Shoulders Are Gonna Be TOAST! June 30, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine :10 hang 50 jumping jacks 10 jump squats 10 KB strict press/arm 3 turkish get-ups/arm 10 beat swings […]
Run Forest, Run! June 29, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 60 jumping jacks 5 quad stretch toe touch/leg 10m duck walk 10m bear crawl 40 jumping jacks 5 wide grip […]
Lunging into the week! June 28, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 5 slow and lows 10m inchworm 10m samson stretch 10 lateral lunges 200m run 10 beat swings 10 […]
Who is Nicole?? June 25, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 60 jumping jacks :10 hang 10m samson stretch 10m duck walk 5 slow and lows 10 beat swings 10 jump […]
Clean and Jerk 6/24/2021
Swamp City Fitness – Olympic Weightlifting Warm-up PVC Pass Through x10 PVC Around the World 10 each way Squat Stretch against Rig Clean Pull, muscle clean, front squat, overhead press(10 […]
Sprinting to Friday…June 24, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 DU/100 SU 10m perfect stretch 10m duck walk 5 quad stretch toe touch/leg 10 lemon squeezers 10 supermans 10 […]
That is a lot of thrusters…June 23, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 10 beat swings 10 pike push-up with leg kick 3 KB turkish get-ups/arm 10 KB strict press/arm 10 […]
Snatch- 6/22/21
Swamp City Fitness – Olympic Weightlifting Warm-up PVC Pass Through x10 PVC Around the World 10 each way Squat Stretch against Rig Burgener Snatch Sequence (10 reps each section) KB […]