WOD

Swamp City WOD – Tue, Nov 12

Author: biz wallace On: Nov 11, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 45-second Machine 5 Inch Worms 3 Pike […]

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Swamp City WOD – Mon, Nov 11

Author: biz wallace On: Nov 10, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine: -into- 3 sets 10 Alternating Box Step Ups 30-second Knee Plank 3 Inch Worms […]

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Swamp City WOD – Mon, Nov 11

Author: biz wallace On: Nov 10, 2024 Categories: WOD Comments Disabled

Announcements ***BLACK FRIDAY SPECIAL*** BUY A $15 DROP-IN GET ONE FREE BUY A MONTH GET ONE FREE BUY A YEAR GET ONE FREE BUY A PUNCH CARD GET ONE FREE […]

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Swamp City WOD – Sun, Nov 10

Author: biz wallace On: Nov 09, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Workout Option 1 The Waterboy (Distance) Freedom (RX’d) 20 sets 30-seconds Max Distance Machine 30-second Rest Independence No Change to Workout Liberty No […]

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Swamp City WOD – Sat, Nov 9

Author: biz wallace On: Nov 08, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 30 Single Unders 5 Kip Swings 5 Hanging Knee Raises […]

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Swamp City WOD – Fri, Nov 8

Author: biz wallace On: Nov 07, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Glute Bridge hold (each) 10 Hollow Rocks 5 Roll […]

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Swamp City WOD – Thu, Nov 7

Author: biz wallace On: Nov 06, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 7:00 AMRAP 5 Up Downs 5 Inchworms 5 Roll […]

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Swamp City WOD – Thu, Nov 7

Author: biz wallace On: Nov 06, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 7:00 AMRAP 5 Up Downs 5 Inchworms 5 Roll […]

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Swamp City WOD – Wed, Nov 6

Author: biz wallace On: Nov 05, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 4 Burpee Box […]

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Swamp City WOD – Wed, Nov 6

Author: biz wallace On: Nov 05, 2024 Categories: WOD Comments Disabled

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 4 Burpee Box […]

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