News | Gainesville, FL | Swamp City Fitness

Pow Pow Jerk. September 21, 2021

Author: SCF On: Sep 21, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 10 BB RDLs 5 BB high pulls 5 BB muscle cleans 5 BB front squats 5 BB jerks Strength Clean and Jerks 20 minutes to work on: Power Clean + Hang Power Clean + Jerk Metcon 4 RFT 10 T2B...

Holy Shoulders!!! September 20, 2021

Author: SCF On: Sep 20, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 5 quad stretch toe touch 10m duck walk 10m inchworm 5 slow and lows 10 beat swings 5 wide grip rig raises :30 couch stretch Strength Back Squats 4×4 at 80% of 1RM Metcon For Time:...

Kabul 13…September 17, 2021

Author: SCF On: Sep 17, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run :10 hang 10 PVC pass throughs 10 PVC around the worlds each way 5 wide grip rig raises 10 lemon squeezers 5 slow and lows Metcon “Kabul 13” (WOD is from Morning Chalk Up) 2021m...

Grippy…September 16, 2021

Author: SCF On: Sep 16, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 10m bear crawl 10m inch worm 50 DU or 100 SU 3 quad stretch toe touch per leg 10 beat swings 20 lemon squeezers 20 plank jacks 50 DU or 100 SU 10 BB good mornings 10 BB RDLs Strength Deadlifts...

4 x 4…September 15, 2021

Author: SCF On: Sep 15, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run PVC Routine :10 hang 5 narrow grip rig raises 200m run 5 slow and lows 10 beat swings 10 pike push-up with leg kick 200m run Strength Strict Press 5×5 at 70% of 1 RM Metcon 4...

HB RYAN…September 14, 2021

Author: SCF On: Sep 14, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine :10 hang 5 berzerker lunges 10 good mornings 10 lateral lunges Strength 3 x max bicep curls 3 x max ring dips If you finish with some extra time before everyone else is done, do some...

Burps and Runs…September 13, 2021

Author: SCF On: Sep 13, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :10 hang 10m Samson stretch 10m duck walk 10 beat swings 5 berzerker lunges 10 kipping beat swings 10 good mornings 10 cossack squats 5 jumping berzerker lunges Strength Back Squats: 5×5...

9/11 Tribute (a day early)…September 10, 2021

Author: SCF On: Sep 10, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run :10 hang 30 jumping jacks 5 slow and lows 10 beat swings 5 BB thrusters 5 BB power cleans 5 BB good mornings 5 BB push jerks :30 calf stretch/leg Get everything out for the wod: Plates,...

GOAT Day…September 9, 2021

Author: SCF On: Sep 09, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10m inchworm 10m Samson stretch 10 beat swings 40 jumping jacks 5 slow and lows 10 lemon squeezers 5 narrow grip rig raises 40 jumping jacks 10 kipping beat swings :30 ankle stretch/leg...

Bro Stuff…September 8, 2021

Author: SCF On: Sep 08, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine :10 hang 10 pike push up with leg kick 20 banded pull aparts 10 ring rows 10 beat swings 20 lemon squeezers Strength 3 rounds 10 bench press (moderate weight-10 reps should be unbroken)...