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 […] Read More
Swamp City WOD – Wed, Jan 18 Author: SCF On: Jan 17, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 15/12 Cal Assault Bike 250M Row 10 Beat Swings 4 Sun Salutation Push Ups 2 Wall Walks 10M Samson Stretches 10M […] Read More
Swamp City WOD – Tue, Jan 17 Author: SCF On: Jan 16, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 400M Run 10 Beat Swings 10 Push Ups 4 Sun Salutation Push Ups 3 Slow and Lows 3 Quad Stretch Toe […] Read More
Swamp City WOD – Mon, Jan 16 Author: SCF On: Jan 15, 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 20 […] Read More
Swamp City WOD – Sat, Jan 14 Author: SCF On: Jan 13, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 600m row 10m samson stretch 10m inchworm squat flow 10 band goodmorning 20 band fly Metcon (No Measure) 3 partner wod1 […] Read More
Swamp City WOD – Fri, Jan 13 Author: SCF On: Jan 12, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up If you arrive early work on Double Unders 250M Row 30 DUBS or 70 Singles PVC Routine 10 Behind the Head […] Read More
Swamp City WOD – Thu, Jan 12 Author: SCF On: Jan 11, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 400M Run 5 Push Ups 10 Standing Twisting Knee to Elbows 3 Slow and Lows 2 Quad Stretch Toe Touch 10 […] Read More
Swamp City WOD – Wed, Jan 11 Author: SCF On: Jan 10, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 500M Row 10 squats 10 Beat Swings 10 Push Ups 10M Samson Stretch 10M Inch Worms 10 Side Lunges 10 Beat […] Read More
Swamp City WOD – Tue, Jan 10 Author: SCF On: Jan 09, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 40 Jumping Jacks 20 Sec Hangfrom Bar 30 Dubs or 80 Singles 6 Stationary Inchworms 3 Slow and Lows 3 Quad […] Read More
Swamp City WOD – Mon, Jan 9 Author: SCF On: Jan 08, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 15/10 Cal Bike 10 Push Ups 10 Beat Swings 10 Ring Rows 20 Abmat Sit Ups 10M Inch Worms 10M Forward […] Read More