July 2023 Archives

Swamp City WOD – Tue, Aug 1

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

Swamp City Fitness – Swamp City WOD Warm Up 25 Sit Ups 10 Push Ups 10 Beat Swings 400M Row 10 Starfish Toe Touch 10M Samson Stretch 10M Froggers 10M Spiderman Crawls 8 Downdog PushUps into Sun Salutation Pose 6 Scorpion Stretches with 5 sec hold...

Swamp City WOD – Mon, Jul 31

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

Swamp City Fitness – Swamp City WOD Warm Up 30 Jumping Jacks 10 Beat Swings 10/8 Cal Bike 10M Samson Stretch 10M Inchworms 10 Beat Swings 10 Over the Fence Side Lunges 30 Jumping Jacks 10/8 Cal Bike 10M Forward Scoops Perform Following w/a Red,...

Swamp City WOD – Sat, Jul 29

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

Swamp City Fitness – Swamp City WOD Warm Up 600m row 10m samson 10m inchworm 3 rounds: 10 slow squats 5 bulgarian split squats each leg 10 up downs 20 band face pulls Metcon Deadlift find a heavy set of 5 Metcon part 2 (No Measure) drop 50%...

Swamp City WOD – Fri, Jul 28

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

Swamp City Fitness – Swamp City WOD Warm Up 400M Run 10 Beat Swings 10 Squats 10 Side Lunges 10 Starfish Toe Touch 10 Twists with Knee Raises 10 Beat Swings 10 Jumping Squats 20 Skater Hops 20 Sec Ankle Stretch on Bench (each leg) 20 Sec Couch Stretch...

Swamp City WOD – Thu, Jul 27

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

Swamp City Fitness – Swamp City WOD Warm Up 1000M Row 10 Beat Swings 40 Jumping Jacks Strength 22 Min AMRAP: 20 Hammer Strikes 10M Reverse Tire Drags (quad heavy) 2 Rope Up Downs (hand over hand) 12 Squeezy Clips 12 Rubber Band Finger Pulses 4 Tire...

Swamp City WOD – Wed, Jul 26

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

Swamp City Fitness – Swamp City WOD Warm Up 10/8 Cal Bike 20 Dubs or 50 Singles 10 Beat Swings 6 Stationary Inchworms w/break dance kick through 10M Lunges 10M Froggers 8 Jumping Jack Burpees 10/8 Cal Bike 20 Dubs or 50 Singles 10 Beat Swings 2...

Swamp City WOD – Tue, Jul 25

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

Swamp City Fitness – Swamp City WOD Warm Up 60 Jumping Jacks 10 Squats 10 Starfish Toe Touch 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 10M Perfect Stretch 10M Forward Scoops 10 Beat Swings Skills: 25 Min of Skill Work Handstand...

Swamp City WOD – Mon, Jul 24

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

Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Beat Swings 30 Jumping Jacks 200M Run 10M Samson Stretch 2 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 10 90/90’s 10 Side Lunges 10 Twists with Knee Raises Strength Week 1 of 6...

Swamp City WOD – Sat, Jul 22

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

Swamp City Fitness – Swamp City WOD Warm Up 2 min bike 10m samson 10m inchworm 3 rounds: 10 slow squats 10 band goodmornings 20 band face pulls Metcon Metcon Part 1 (No Measure) 21-15-9 Deadlift (225/155) bar facing burpees Metcon part 2 (No Measure)...

Swamp City WOD – Fri, Jul 21

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

Swamp City Fitness – Swamp City WOD Warm Up 400M Run PVC Routine Strength Week 1 of 6 Back Squats 5 Reps of the Following: 2 Rounds @ 45% of 1RM 2 Rounds @ 55% of 1RM 2 Rounds @ 65% of 1RM Superset the Following: 12 Calf Raises (KB or...