May 2023 Archives

Swamp City WOD – Thu, Jun 1

Author: SCF On: May 31, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 200 Meter Run 10 Beat Swings 10 Mountain Climbers 20 Meter Karaoke 10 Meter Toy Solider 10 Hollow Rocks 10 Superman 10 Banded Around the World 10 Banded Pass Throughs 10 Reverse Lunges Strength Grip Strength...

Swamp City WOD – Wed, May 31

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

Swamp City Fitness – Swamp City WOD Warm Up 10/12 Cal Bike 10 Beat Swings 10 meter Inch Worm 10 Burpees 10 Side Lunges (ea side) 10 Reverse Lunges (ea leg) With an Empty Barbell: 5 back Squats 5 front Squats 5 overhead Squats 5 Shoulder Press 5...

Swamp City WOD – Tue, May 30

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

Swamp City Fitness – Swamp City WOD Warm Up Run 200 meters 10 Beat Swings 10 Plank pull throughs (35/25) 10 meter High Knees 10 Meter Toy Soliders 30 sec Pigeon Stretch (ea side) 10 Banded Face Pulls 10 Single leg Romanian Deadlifts (35/25) 5 Slow...

Swamp City WOD – Mon, May 29

Author: SCF On: May 28, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Run 10 Beat Swings 40 Jumping Jacks 3 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 8 Stationary Inchworms 10 Beat Swings 10 Side Lunges Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups...

Swamp City WOD – Sat, May 27

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

Announcements Monday is Memorial Day. There is only the 9am Holiday WOD Come Celebrate and do Murph with us! It’s a body weight workout for everyone and it’s open to public so bring friends and family. We are still looking for somewhere to...

Swamp City WOD – Fri, May 26

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

Swamp City WOD – Thu, May 25

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

Swamp City Fitness – Swamp City WOD Warm Up 200M Run 30 Jumping Jacks 10 Beat Swings 5 Stationary Inchworms 3 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 10 Side Lunges 10 Beat Swings Strength Thor’s Hammer Routine Modified: 12 Min AMRAP:...

Swamp City WOD – Wed, May 24

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

Swamp City Fitness – Swamp City WOD Warm Up 100 meter Run 10 Beat Swings 10 Mountain Climbers 10 Beat Swings 100 meter Run 8 Inch Worms 4 Worlds Greatest Stretch (ea side) 100 meter Run With Empty Barbell: 10 Good Mornings 5 Above the knee Snatch...

Swamp City WOD – Tue, May 23

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

Swamp City Fitness – Swamp City WOD Warm Up Bike 10/12 cals 10 meter Samson Stretch 10 meter Bear Crawl (forward and backwards) 10 90/90 (ea side) 10 PVC Good Mornings 2 Rounds (with 10/15# plate) 10 Ground to overhead 10 Halos 10 Squats with press...

Swamp City WOD – Mon, May 22

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

Swamp City Fitness – Swamp City WOD Warm Up 200M Run 10 Beat Swings 5 Stationary Inch Worms 4 Breakdance Burpees 200M Run 10 Beat Swings 10M Toy Soldiers 3 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 200M Run 10 Beat Swings 10M Perfect Stretch...