May 2021 Archives

Memorial Day Murph, Monday May 31, 2021

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

Swamp City Fitness – All Day Swamp City WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who...

Cure for the Weekend

Author: SCF On: May 28, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 50 DU or 100 SU :45 couch stretch/leg 5 jumping berzerker lunges 4 quad stretch toe touch/leg 5 slow and lows 50 DU or 100 SU 4 turkish get ups/side Strength Strength-Week 5 Day 3 Back...

Johnny B Rotten Pistols

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

Swamp City Fitness – All Day Swamp City WOD Warm-up :30 ankle stretch on bench each leg 5 slow and lows 5 quad stretch toe touch each leg 50 jumping jacks 15m perfect stretch 15m Samson stretch 50 lateral hops over line :30 calf stretch each leg...

Ironman Lives!

Author: SCF On: May 26, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run PVC Routine :10 hang 10 ring rows 200m run 5 slow and lows 10 beat swings 10 pike push-up with leg kick 200m run 4 quad stretch toe touch each leg 10 jump squats Strength Strength-Week...

Using Your Home to Enhance Your Mental Health

Author: Lindsey Johnson On: May 25, 2021 Categories: Articles, News No Comments

Using Your Home to Enhance Your Mental Health

Details

Your home is your castle. It’s the place you relax and unwind after a busy day. You want that space to meet all your needs to help make you feel good! Check out these tips to enhance your mental health while you’re at home so you can take...

2-Pac 2’sday

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

Swamp City Fitness – All Day Swamp City WOD Warm-up Warm Up :30 calf stretch per leg 50 jumping jacks 10 beat swings 20 jumping lunges 50 DU or 100 SU 400m run 10 good mornings 10 KB single leg RDLs (per leg) 5 jumping berzerker lunges 20 skater...

Just Another Manic Monday, May 24, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up 15m bear crawl 15m inch worm 60 DU or 120 SU 3 quad stretch toe touch per leg 10 beat swings 20 lemon squeezers 20 plank jacks 60 DU or 120 SU 15 BB good mornings 15 BB RDLs Weightlifting Strength-...

5/21 Core

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

Swamp City Fitness – Additional Abs Conditioning Chipper 10 lemon squeezers 100 mountain climbers 20 lemon squeezers 80 mountain climbers 30 lemon squeezers 60 mountain climbers 40 lemon squeezers 40 mountain climbers 50 lemon squeezers 20 mountain...

Friday May 21, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :30 couch stretch each leg 5 berzerker lunges 15m duck walk 15m perfect stretch 5 rig raises-snatch/wide grip 5 slow and lows 15 jump squats :30 hang from the bar Weightlifting Strength-Week...

Thursday May 20, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :10 hang from the bar 15m bear crawl 15m inch worm 15 good mornings 20 jumping lunges 5 rig raises narrow grip :30 calf stretch per leg 400m run Gymnastics ATHLETE’S CHOICE-Pick...