March 2022 Archives

Murph is Coming…March 1, 2022

Author: SCF On: Mar 31, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 200m run :10 hang 10m inchworm 10m bear crawl 10 beat swings 5 slow and lows 200m run 10 lemon squeezers 10 kipping beat swings 10 good mornings 200m run 10 BB RDLs 10 BB back squats 10 cossack squats...

Pick a Skill! March 31, 2022

Author: SCF On: Mar 30, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 200m run :10 hang 10m bear crawl 10m inchworm 5 narrow grip rig raises 5 quad stretch toe touch/leg 200m run 10m Samson stretch 10m duck walk 10 beat swings 10 pushups 10 jump squats 5 berzerker lunges...

Is 50s Wednesdays a Thing Now? March 30, 2022

Author: SCF On: Mar 29, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400m run or row 50 lateral hops over line :10 hang 5 quad stretch toe touch 10 beat swings 50 lateral hops over line 5 slow and lows 5 narrow grip rig raises 10 kipping beat swings 50 lateral hops over...

Time to Work on Some Clean and Jerks! March 29, 2022

Author: SCF On: Mar 28, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400m run PVC routine 5 narrow grip rig raises 10 beat swings BB warm up 2 rounds 10 clean grip RDLs 5 clean grip high pulls 5 clean grip muscle cleans 5 front squats 5 jerks Weightlifting Clean and Jerks!...

Essa New Cycle! March 28, 2022

Author: SCF On: Mar 27, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m duck walk 10m Samson stretch 5 slow and lows 5 cossack squats 10 beat swings 10 good mornings 5 burpees 5 berzerker lunges :30 couch stretch/leg :30 ankle...

Saturday Funday

Author: SCF On: Mar 25, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 600m Run Samson Stretch 10m Bear Crawl 10m Lateral Lunge alt side 10m Inch worm 10m 10s hang 10 rep squat hold arm opener Circuit 1: DB RDL, DB Front Squat 10 reps each x3 Circuit 2: Hanging Scap shrugs,...

1 RM BACK RACK LUNGES…MARCH 25, 2022

Author: SCF On: Mar 24, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 200m run 50 lateral hops over line :10 hang 10 good mornings 5 narrow grip rig raises 10 beat swings 200m run 50 lateral hops over line 5 quad stretch toe touch/leg 5 slow and lows 10 pike push-up with...

That is a LOOOONG 18 Minutes…March 24, 2022

Author: SCF On: Mar 23, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 200m run or row :10 hang 10m bear crawl 10m inchworm 5 narrow grip rig raises 5 quad stretch toe touch/leg 200m run or row 10m samson stretch 10m duck walk 10 beat swings 10 pushups 10 jump squats 5 berzerker...

1 RM PUSH PRESS…March 23, 2022

Author: SCF On: Mar 22, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 50 DU/100 SU :10 hang 5 narrow grip rig raises 10 good mornings 10 beat swings 50 DU/100 SU 5 slow and lows 10 kipping beat swings 10 jump squats 10 DB shoulder press 20 banded pull aparts in front 20...

Baseline Test Day!…March 22, 2022

Author: SCF On: Mar 21, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400m run or row 10m bear crawl 10m Samson stretch 5 quad stretch toe touch/leg 5 berzerker lunges 10m duck walk 10m perfect stretch 5 slow and lows 10 jump squats :30 couch stretch each leg Baseline (Time)...