Archives for Apr,2023

Swamp City WOD – Mon, May 1

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

Swamp City Fitness – Swamp City WOD Warm Up 200 meter Row 10 meter Toy Soldier 10 Banded Pass Throughs 10 Hollow Rocks 3 Slow and Lows 10 Banded Strict Press 10 KB Sumo Deadlift High Pulls 10 Slow Box Step Ups (20 in) Strength We have completed...

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Calisthenics – Mon, May 1

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

Swamp City Fitness – Calisthenics

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Swamp City WOD – Fri, Apr 28

Author: SCF On: Apr 27, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 250M Row 5 Burpees 3 Slow and Lows 30 Jump rope 3 Quad Stretch Toe Touch (each leg) 10 Beat Swings 200 meter Run with an empty Barbell: 10 Good Mornings 5 Snatch Pulls 5 Overhead Squats 10 Back Squats...

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Swamp City WOD – Thu, Apr 27

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

Swamp City Fitness – Swamp City WOD Warm Up 12/16 Cal Bike 10 Beat Swings 20 Meter Butt Kickers 10 Meters Toy Soldier 10 Hollow Rocks 10 Push Ups 30 Sec Couch Stretch (ea Side) 10 Open Book (ea side) 3 Slow and Lows 10 Scapular Pull-ups 10 Jumping...

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Swamp City WOD – Wed, Apr 26

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

Swamp City Fitness – Swamp City WOD Warm Up 200 Meter Run 10 meter Inch Worm 10 Beat Swings 100 meter Row 5 Boot Straps 30 Sec Pigeon (ea side) 100 meter Suite Case carry (moderate weight) 2 Rounds: 10 KB Deadlifts 10 KB Swings (Russian) 5 KB Thrusters...

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Swamp City WOD – Tue, Apr 25

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

Swamp City Fitness – Swamp City WOD Warm Up 200 Meter Row 20 Flutter Kicks 10 KB Romanian Deadlifts 30 Jumping Jacks 10 Beat Swings 10 Banded Pass Throughs 10 Banded Around the World With an Empty Barbell: 5 Deadlifts 5 Muscle Cleans 5 Hanging Power...

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Swamp City WOD – Mon, Apr 24

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

Swamp City Fitness – Swamp City WOD Warm Up Try to move swiftly through the warm up and strength. Today is a lot to fit into an hour. 12/16 Cal Bike 10 meter Samson Stretch 10 meter Inch Worm 10 Beat Swings 20 Mountain Climbers 10 Side Lunges 30...

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Swamp City WOD – Sat, Apr 22

Author: SCF On: Apr 21, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 10m samson 10m inchworm 10 hanging scap shrugs 20m walking lunge 10 pull ups (strict, band assisted, jumping negative) 10 up downs 4 rounds of 5 reps for qualitywith empty bar Romanian Dead lifts Muscle...

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Swamp City WOD – Fri, Apr 21

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

Announcements Calisthenics EXPO this Saturday April 22nd from NOON – 5pm at our Gym. Come watch, participate, and bring friends! Swamp City Fitness – Swamp City WOD Warm Up 200m Row 10 Beat Swings 4 Slow and Lows 4 ea side Worlds Greatest...

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Swamp City WOD – Thu, Apr 20

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

Announcements Calisthenics EXPO this Saturday April 22nd from NOON – 5pm at our Gym. Come watch, participate, and bring friends! Swamp City Fitness – Swamp City WOD Warm Up 40 Jumping Jacks 10M Bear Crawl 10M Samson Stretch 10M Toy Soldiers...

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