WOD

Swamp City WOD – Thu, Sep 21

Author: SCF On: Sep 20, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 800M Row PVC Routine 10 Beat Swings Strength 22 Min AMRAP: Thors Hammer ME DB Holds (100’s/75’s) 25/25/25 12 Finger Pulses w/Rubber Bands 12 Squeezy Clips 20M Tire Drags 100M Farmer Carries...

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Swamp City WOD – Wed, Sep 20

Author: SCF On: Sep 19, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up Lightweight KB Warmup 10 Single Arm KB Swings (each arm) 10 Goblet Squats 10 Goblet Side Lunges 10 Twisting Hip Hinge 10 Shoulder Press (each arm) 10 Tricep Extensions (each arm) 10 High Pulls (each arms)...

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Swamp City WOD – Tue, Sep 19

Author: SCF On: Sep 18, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 10 Sec Hang 30 Jumping Jacks 10 Lunges 20 Jumping Jacks 10 Side Lunges 10 Jumping Jacks 5 Berserker Lunges (lunge squat, lunge squat=1) 20 Jumping Jacks 10 Down Dog Push Ups 30 Jumping Jacks 5 Jumping...

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Swamp City WOD – Mon, Sep 18

Author: SCF On: Sep 17, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 200M Run 200M Row 10/8 Cal Bike 10 Beat Swings 30 Jumping Jacks 10 Down Dog Push Ups 10 Lunges 10 Side Lunges 2 Low and Lows 3 Quad Stretch Toe Touch 10 Beat Swings Strength Week 3 of 5 Cleaning Up Your...

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Swamp City WOD – Fri, Sep 15

Author: SCF On: Sep 14, 2023 Categories: WOD No Comments

Announcements This Saturday, Sep 16th the 9am WOD is at 10am. Oly is regular time. We are hosting the Gainesville Women’s Roller Derby Team, the Gainesville Roller Rebels this Saturday at 9am. Should be a fun group to spread the word about our awesome...

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Swamp City WOD – Thu, Sep 14

Author: SCF On: Sep 13, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 40 Jumping Jacks 10 Calf Raises 2 Slow and Lows 3 Quad Stretch Toe Touch Following with a plate (10/15) 10 G2O w/plate 10 Halos (each direction) 10 hip to hip over the shoulders 10 Twists 10 Squat Presses...

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Swamp City WOD – Wed, Sep 13

Author: SCF On: Sep 12, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Row 30 Jumping Jacks 10 Beat Swings 3 Slow and Lows 3 Quad Stretch Toe Touch 10M Samson Stretch 10M Inch Worms 10M Toy Soldiers 10M Forward Scoops 10M Froggers 10M Burpee Broad Jumps 10 Beat Swings...

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Swamp City WOD – Tue, Sep 12

Author: SCF On: Sep 11, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Starfish Toe Touches 10 Beat Swings 5 Squats 5 Kang Squats 6 Down Dog Push Ups 6 Push Ups w/kick through 10 Beat Swings 10M Samson Stretch 10M Froggers 10 Cossack Squats Strength Week 2 of...

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Swamp City WOD – Mon, Sep 11

Author: SCF On: Sep 10, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Starfish Toe Touches 10 Beat Swings 5 Squats 5 Kang Squats 6 Down Dog Push Ups 6 Push Ups w/kick through 10 Beat Swings 10M Samson Stretch 10M Froggers 10 Cossack Squats 9/11 Tribute WOD (Time)...

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Swamp City WOD – Fri, Sep 8

Author: SCF On: Sep 07, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 200M Run 30 Jumping Jacks 10 Beat Swings 10 Squats 10 Lunges 10 Down Dog Push Ups 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe Touch 10 Side Lunges 10 Drop Squats 20 Skater Hops 3 Wide Grip Rig Raises...

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