Archives for Jan,2023

Swamp City WOD – Tue, Jan 31

Author: SCF On: Jan 30, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 200M Run 10 Beat Swings With a (15lb/10lb) Plate Perform: 10 Twists 10 Shoulder Presses 10 Tricep Extensions 10 Hip to Hip Over The Shoulder 10 Halos 10 Good Mornings 10 Plate Squats with a press 10 OverheadLunges...

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Swamp City WOD – Mon, Jan 30

Author: SCF On: Jan 29, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 250M Row or 12/10 Cal Bike 10 Beat Swings 4 Sun Salutation Push Ups 8 Breakdance Push Ups 3 Slow and Lows 10 Beat Swings 6 Stationary Inch Worms 10M Forward Scoops 3 Quad Stretch Toe Touch Strength This...

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Swamp City WOD – Fri, Jan 27

Author: SCF On: Jan 26, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 40 Jumping Jacks 3 Slow and Lows 10 Beat Swings 8 Turkish Getups (light weight kb) 3 Quad Stretch Toe Touch (each leg) 6 Drop Squats 6 Drop Lunges 3 Wide Grip Rig Raises 8 Breakdance Push Ups Strength...

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Swamp City WOD – Thu, Jan 26

Author: SCF On: Jan 25, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Row 3 Slow and Lows 10 Beat Swings 3 Stationary Inchworms 3 Quad Stretch Toe Touch (each leg) 2 Wall Walks Bring Sally Up Performed with either: Forward & Reverse Burpees or RX + Ali’s...

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Swamp City WOD – Wed, Jan 25

Author: SCF On: Jan 24, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 20/16 Cal Bike 40 Ab Mat Sit Ups 10 Beat Swings 10M Samson Stretches 3 Quad Stretch Toe Touch 7 Stationary Inch Worms 5 Squats 5 Drop Squats 10 Side Lunges 20 Skater Hops 10 Empty Bar Strict Press Strength...

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Swamp City WOD – Tue, Jan 24

Author: SCF On: Jan 23, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up A lot of you guys have asked for wrist warm ups so I have added one below. 40 Jumping Jacks 10 Beat Swings 10 Squats 3 Slow and Lows 10 Beat Swings 3 Quad Stretch Toe Touches (each leg) 20 Wide Mt. Climbers...

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Swamp City WOD – Mon, Jan 23

Author: SCF On: Jan 22, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Push Ups 10 Beat Swings 10 Squats 200M Run 10M Inchworms 10M Forward Scoops 10 Beat Swings 5 Sun Salutation Push Ups Strength This is week 3 of an 8 week 5×5 Lifting Cycle. 28 Min to Complete...

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Swamp City WOD – Sat, Jan 21

Author: SCF On: Jan 20, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400m row 10m samson stretch 10m inchworm 10m side lunge to squat 10s dead hang 10 strict hanging knee raises 10 KB deadlifts 10 KB high pull 10 KB goblet squat 10 american KB swings Metcon (No Measure)...

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Swamp City WOD – Fri, Jan 20

Author: SCF On: Jan 19, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up If you arrive early do 60 Sit ups because you are awesome! 250M Row 30 DUBS or 70 Singles PVC Routine 10 Behind the Head Snatch Press (PVC) 10 OHS (PVC) 10 Snatch Balances (PVC) 10 Beat Swings 30 DUBS...

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Swamp City WOD – Thu, Jan 19

Author: SCF On: Jan 18, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 40 Jumping Jacks 6 Sun Salutation Jumping Jacks 10 Beat Swings 40 Jumping Jacks 6 Firefighter Burpees 10 Beat Swings 40 Jumping Jacks 3 Slow and Lows 3 Quad Stretch Toe Touch 10 Beat Swings Strength 18...

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