Lucky Number 6! September 30, 2021 Author: SCF On: Sep 30, 2021 Categories: WOD No Comments Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 10m perfect stretch 10m inchworm 10 beat swings 10 jump squats 10 BB good mornings 10 BB RDLs […] Read More
Wall Walk Wednesdays…September 29, 2021 Author: SCF On: Sep 29, 2021 Categories: WOD No Comments Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run :10 hang from the bar 5 slow and lows 10m inch worm 10m duck walk 200m run 5 […] Read More
800M buy in AND buy out??? September 28, 2021 Author: SCF On: Sep 28, 2021 Categories: WOD No Comments Swamp City Fitness – All Day Swamp City WOD Warm-up PVC warm up 10 BB snatch grip RDLs 5 BB snatch grip high pulls 5 BB muscle snatches 5 OHS […] Read More
Hindsight’s 2020…September 27, 2021 Author: SCF On: Sep 27, 2021 Categories: WOD No Comments Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch each leg 5 slow and lows 10 beat swings 10m bear […] Read More
3 part saturday Author: SCF On: Sep 25, 2021 Categories: WOD No Comments Swamp City Fitness – All Day Swamp City WOD Metcon Part 1 4 rounds of 200m Run/Row, 20 push up, 15 pull up/ring row, 200m Run/Row then a 2 minute […] Read More
Morrison…September 24, 2021 Author: SCF On: Sep 24, 2021 Categories: WOD No Comments Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 40 jumping jacks 4 quad stretch toe touch each leg 10m duck walk 10m Samson stretch 5 slow […] Read More
Deads on a Thursday. September 23, 2021 Author: SCF On: Sep 23, 2021 Categories: WOD No Comments Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 10m bear crawl 10m inchworm 10 beat swings 200m run 10 BB RDLs 10 BB good mornings 10 […] Read More
Double Dumbbells?! September 22, 2021 Author: SCF On: Sep 22, 2021 Categories: WOD No Comments Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run :10 hang 5 berzerker lunges 10 beat swings 5 slow and lows 200m run 10 ring rows 5 […] Read More
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 […] Read More
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 […] Read More