Swamp City WOD – Tue, Dec 6 Author: SCF On: Dec 05, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 20/15 Cal Bike 30 Dubs Singles 10 Starfish Toe Touch 20M Toy Soldiers 10 Beat Swings 4 Slow and Lows 4 […] Read More
Swamp City WOD – Mon, Dec 5 Author: SCF On: Dec 04, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Beat Swings 10M Samson Stretch 10M Inchworms 10 Beat Swings 40 Jumping Jacks 3 Slow and Lows 3 […] Read More
Swamp City WOD – Sat, Dec 3 Author: SCF On: Dec 02, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD SCF WOD Race for Inclusion 5K Read More
Swamp City WOD – Fri, Dec 2 Author: SCF On: Dec 01, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm-up 500M Row 15/12 Cal Bike PVC Routine Strength Shoulder Press Week 5 of 9 40% 1×5 50% 1×5 60% 1×3 70% 1×3 80% […] Read More
Clean and Jerk Day Author: SCF On: Nov 30, 2022 Categories: WOD No Comments Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine 3 rounds of: 5/5 Cossack Squat 10 Zotts Press 5 Empty Bar Deadlift with 3 position pause (off ground, at knee, […] Read More
Swamp City WOD – Thu, Dec 1 Author: SCF On: Nov 30, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm-up 10 Min 30 sec Emom (Move Slow and Controlled But Always Be Moving) Squats Push Ups Forward Scoops Quad Stretch Toe Touch […] Read More
Swamp City WOD – Wed, Nov 30 Author: SCF On: Nov 29, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm-up Game Time! Strength Back Squat Week 5 of 9 40% 1×5 50% 1×5 60% 1×3 70% 1×3 80% 1×3 90% 1×3+ 70% 3×5 […] Read More
Swamp City WOD – Tue, Nov 29 Author: SCF On: Nov 28, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm-up 500M Row 10M Samson Stretch 10M Inchworm 3 Slow & Lows 3 Quad Stretch Toe Touches 4 Over the Fence Side Lunges […] Read More
Snatch Author: SCF On: Nov 28, 2022 Categories: WOD No Comments Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine 3 rounds of: 10/10 Bulgarian Split Squat 10 Zotts Press 3 slow snatch Back Squat (EMOMx7 min: 10, 8, 5, 3, […] Read More
Swamp City WOD – Mon, Nov 28 Author: SCF On: Nov 27, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm-up 400M Run 10 Starfish Toe Touches 10 Beat Swings 30 Jumping Jacks 3 Slow and Lows 10 Twists with Knee Raises 3 […] Read More