Archives for Mar,2021

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3 days until the race

Author: SCF On: Mar 31, 2021 Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 Situps 50 Mt Climbers 50 Jumping Jacks 10M Bear Crawls 5 Berserker Lunges 10M Perfect Stretch Strength 16 Min AMRAP: Thors Hammer 30 – 25- 40 Plate Carries ( 45/35) 12 Squeezy Clips Reverse...
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4 Days Until the Race

Author: SCF On: Mar 30, 2021 Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 30 Dubs or 75 Singles 10 Sec Hang 5 Burpees 4 Slow and Lows 40 Dubs or 100 Singles 10 Beat Swings 10 Push Ups 4 Quad Stretch Toe Touch (each leg) 50 Dubs or 125 Singles 10 Kipping Beat Swings 3...
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Five more days until the Race

Author: SCF On: Mar 29, 2021 Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 400M Run 25 Jumping Jacks 10 Samson Stretches 4 Lateral Lunges (each leg) 5 Slow and Lows 600M Run 10 Sec Hang 10 Jumping Squats 20 Skater Hops 4 Quad Stretch Toe Touch (each leg) 800M Run 10 Beat...
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The Open 21.3

Author: SCF On: Mar 26, 2021 Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 10Sec Hang from Bar 600M Run or Row 10 Beat Swings PVC Routine 10 Kipping Beat Swings Strength Warm up all the movements for 21.3 Metcon Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total...
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9 Days Until the Race

Author: SCF On: Mar 25, 2021 Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 200M Run 10M Bear Crawl 10M Froggers 10sec hang 200M Run 10M Samson Stretch 10M Burpee Broad Jump 10 Beat Swings 200M Run 10M Inch worm 10M Quad Stretch Toe Touch 10 Kipping Beat Swings Empty Bar:...
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10 Days until the race

Author: SCF On: Mar 24, 2021 Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up Strength 16 Min AMRAP Thors Hammer 40 – 25- 30 12 Squeezy Clips Max Effort Reverse Curls Plate Carries (45/35) Barbell Farmers Carries (95/65) Metcon HURT 40 Wallballs 4 Burpees 8 Pull Ups...
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11 Days Until the Race

Author: SCF On: Mar 23, 2021 Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 Jump Ropes 20 Lunges 25 Jumping Jacks 6 Down Dog Push Ups w/ Leg Lift 2 Rounds: 10 Small to Large Shoulder Circles (both directions) 10 Shoulder Hugs 10 Raise the Roofs 3 Rig Raises Skill Handstand...
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12 Days until the race

Author: SCF On: Mar 22, 2021 Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 400M Run 10M Samson Stretches 10M Inch Worms 10M Duck Walk 10M Forward Scops 10Sec Hang 4 Quad Stretch Toe Touch 30 Sec Calf Stretches 4 Side Lunges (each leg) 10 Beat Swings 8 Jumping Squats 20...
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