News | Gainesville, FL | Swamp City Fitness

Happy Birthday, Dee! (2 days late)…September 7, 2021

Author: SCF On: Sep 07, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 200m run :10 hang 5 narrow grip rig raises 5 jumping berzerker lunges :30 calf stretch/leg 200m run Skill 4x max reps strict pull ups 4x max reps strict HSPU or 4×4 wall walks...

Labor Day Partner WOD…September 6, 2021

Author: SCF On: Sep 06, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Metcon For Time with a Partner: 1 mile run-200m intervals 100 burpees 10 tire flips 100 barbell OHS (45/35) 10 tire flips 100 box jump overs 10 tire flips 1 mile run-200m intervals *Everything except the...

“Loredo”….September 3, 2021

Author: SCF On: Sep 03, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm Up 200m run :10 hang 10m Samson stretch 10m duck walk 5 quad stretch toe touch/leg 5 slow and lows 10 beat swings 10 burpee broad jumps 5 berzerker lunges 20 banded pull aparts 200m run ****HERO WOD...

Hero WOD Friday’s Start Tomorrow! September 2, 2021

Author: SCF On: Sep 02, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :10 hang 10m inchworm 10m perfect stretch 5 slow and lows 10 beat swings 10 pause KB goblet squats 10 KBS 10m duck walk 10m Samson stretch Wrist stretches Strength Work up to a heavy single...

Pushin’ n Pullin’…September 1, 2021

Author: SCF On: Sep 01, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up :10 hang 10m inchworm 10m Samson stretch 10 beat swings 5 narrow grip rig raises 10 good mornings 10 pike push up with leg kick 10 kipping beat swings 5 KB strict press each arm 10 KB RDLs 10 KBS...

Are the Wall Balls Really Necessary? August 31, 2021

Author: SCF On: Aug 31, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine (make sure to get wrist stretches) :10 hang 5 wide grip rig raises 10 beat swings Barbell Warm Up: 10 snatch grip BB RDL 10 snatch grip high pulls 10 muscle snatches 5 OHS Weightlifting...

3-6-9 Damn, You Fine! August 30, 2021

Author: SCF On: Aug 30, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10m Samson stretch 10m burpee broad jump 5 slow and lows 10 beat swings 5 berzerker lunges 10 cossack squats 10 lateral lunges 20 skater hops Strength Back Rack Lunges Work up to a heavy...

Run Run Run! Friday August 27, 2021

Author: SCF On: Aug 27, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 50 jumping jacks :10 hang 5 quad stretch toe touch/leg 10 beat swings 50 jumping jacks 10 kipping beat swings 5 slow and lows 10 KBS 10 KB pause goblet squats 50 jumping jacks Strength Front Squat-Week...

Holy Shoulders! Wednesday August 25, 2021

Author: SCF On: Aug 25, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 10 PVC pass thrus 10 PVC “around the worlds” each eay :10 hang 10m inchworm 10m burpee broad jumps 10 KB strict press/arm 3 turkish getups/arm 10 beat swings 10 pike push up with leg...

I Have To Run with a Med Ball?! Tuesday August 24, 2021

Author: SCF On: Aug 24, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 5 narrow grip rig raises 10 beat swings 5 slow and lows 10 kipping beat swings 10 KB pause goblet squats 10 KB strict press/arm Weightlifting 20 minutes to work on clean complex: Power...