News | Gainesville, FL | Swamp City Fitness

Swamp City WOD – Tue, Jan 17

Author: SCF On: Jan 16, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Run 10 Beat Swings 10 Push Ups 4 Sun Salutation Push Ups 3 Slow and Lows 3 Quad Stretch Toe Touches 10 Beat Swings 10 Side Lunges 200M Run Skill 25 Min of Skill Work on Handstand Progressions Every...

Swamp City WOD – Mon, Jan 16

Author: SCF On: Jan 15, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Push Ups 10 Beat Swings 10 Squats 200M Run 10M Inchworms 10M Forward Scoops 10 Beat Swings 20 Jumping Jacks Strength Welcome to the beginning of a 5×5 Lifting Program. This isweek 2of...

Swamp City WOD – Sat, Jan 14

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

Swamp City Fitness – Swamp City WOD Warm Up 600m row 10m samson stretch 10m inchworm squat flow 10 band goodmorning 20 band fly Metcon (No Measure) 3 partner wod1 partner working at a time; 1 partner holding plate overhead; 1 partner resting 300...

Swamp City WOD – Fri, Jan 13

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

Swamp City Fitness – Swamp City WOD Warm Up If you arrive early work on Double Unders 250M Row 30 DUBS or 70 Singles PVC Routine 10 Behind the Head Snatch Press (PVC) 10 OHS (PVC) 10 Snatch Balances (PVC) 10 Best Swings 30 DUBS or 70 Singles Strength...

Swamp City WOD – Thu, Jan 12

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

Swamp City Fitness – Swamp City WOD Warm Up 400M Run 5 Push Ups 10 Standing Twisting Knee to Elbows 3 Slow and Lows 2 Quad Stretch Toe Touch 10 Beat Swings 10M Bear Crawl 10M Froggers 10M HighKnees 10M Butt Kicks 4 Reverse Burpee Up down Mobility...

Swamp City WOD – Wed, Jan 11

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

Swamp City Fitness – Swamp City WOD Warm Up 500M Row 10 squats 10 Beat Swings 10 Push Ups 10M Samson Stretch 10M Inch Worms 10 Side Lunges 10 Beat Swings 10 Jumping Squats 10 Jumping Lunges 20 Skater Hops 6 Pike Push Ups Strength Welcome to the...

Swamp City WOD – Tue, Jan 10

Author: SCF On: Jan 09, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 40 Jumping Jacks 20 Sec Hangfrom Bar 30 Dubs or 80 Singles 6 Stationary Inchworms 3 Slow and Lows 3 Quad Stretch Toe Touch 40 Sec Hang 4 Sun Salutation Push Ups 10M Samson Stretch 30 Sec Couch Stretch...

Swamp City WOD – Mon, Jan 9

Author: SCF On: Jan 08, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 15/10 Cal Bike 10 Push Ups 10 Beat Swings 10 Ring Rows 20 Abmat Sit Ups 10M Inch Worms 10M Forward Scoops 10 Beat Swings 20 Abmat Sit Ups 20 Mt Climbers 2 Slow and Lows 2 Quad Stretch Toe Touch Strength...

Swamp City WOD – Sat, Jan 7

Author: SCF On: Jan 06, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 4 rounds for quality 10 cal row 10 squat 10 good morning (start with BW, progress to barbell) 5 muscle clean Strength catch up on missed items this week Metcon Metcon The Chief (AMRAP – Rounds) Max...

Swamp City WOD – Fri, Jan 6

Author: SCF On: Jan 05, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 6 Squats 6 Lunges 6 Side Lunges 6 Push Ups 12 Squats 12Lunges 12Side Lunges 12Push Ups 10 Jumping Squats 10 Jumping Lunges 20 Skater Hops 6 Pike Push Ups Shoulder Circles Shoulder Hugs Raise The Roofs...