Archives for Oct,2023

Swamp City WOD – Wed, Nov 1

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

Swamp City Fitness – Swamp City WOD Warm-up 30 Sit Ups 10 Down Dog Push Ups 20 Jumping Jacks 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 10M Forward Scoops 10M Duck Walks 8 Kang Squats 10 Beat Swings 10 Side Lunges 6 90/90’s...

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Tue, Oct 31 HAPPY HALLOWOD

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

Swamp City Fitness – Swamp City WOD Warm-up 10 Sec Hang 20 Jumping Jacks 20 Plank Jacks 20 Mt Climbers 10 Beat Swings 10 Push Ups 10 Up Downs 10 Shoot Throughs 10 Down Dog Push Ups 10 Beat Swings 10 Kang Squats 3 Quad Stretch Toe Touch (each leg)...

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Swamp City WOD – Mon, Oct 30

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

Swamp City Fitness – Swamp City WOD Warm-up 500M Row 50 Situps 20 Jumping Jacks 10 Beat Swings 10M Samson Stretch 10M Inch Worms 10 Beat Swings 10 Push Ups 2 Slow and Lows 3 Quad Stretch Toe Touch (each leg) Strength Week 3 of 6 25 Min to Complete:...

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Swamp City WOD – Sat, Oct 28

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

Swamp City Fitness – Swamp City WOD Warm-up 600m row 10 stationary inchworm 10 hanging scap shrugs 10 lunge thoracic rotations each side 10 wall facing squats Metcon Constantly varied, functional movements executed at high intensity across broad...

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Swamp City WOD – Fri, Oct 27

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

Swamp City Fitness – Swamp City WOD Warm Up 5 Burpees 10 Beat Swings 10 Squats 10 Down Dog Push Ups Wooden Rod 10 Pass Throughs 10 Around the Worlds 10 Snatch Press 10 OHS 10 Sots Press 10 Twisting Knee Raises Strength Week 2 of 6 25 Min to Complete:...

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Cardi-Oh? April 7, 2022

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

Swamp City Fitness – Swamp City WOD Warm-up 30 DU/60 SU 10m bear crawl 10m inchworm 5 quad stretch toe touch/leg 30 DU/60 SU 10m duck walk 10m Samson stretch 5 slow and lows 10 good mornings 30 DU/60 DU :30 couch stretch/leg :30 calf stretch/leg...

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Swamp City WOD – Wed, Oct 25

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

Swamp City Fitness – Swamp City WOD Warm-up 40 Sit Ups 10 Down Dog Push Ups 30 Jumping Jacks 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 6 Push Ups into Runners Stretch 8 Kang Squats 10 Beat Swings 10 Side Lunges 10M Skipping...

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Swamp City WOD – Tue, Oct 24

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

Swamp City Fitness – Swamp City WOD Warm-up 16/12 Cal Bike 6 Around the World Squat/Lunges 20 KB Around the Worlds (each direction) 10 KB Halos (each direction) 10 KB Goblet Pos Twisting Knee Raises 40 Jumping Jacks 10 Beat Swings 10 Heal together...

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Swamp City WOD – Mon, Oct 23

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

Swamp City Fitness – Swamp City WOD Warm-up 200M Run 200M Row 20 Jumping Jacks 10 Beat Swings 10M Samson Stretch 10M Inch Worms 40 Jumping Jacks 10 Beat Swings 10 Push Ups 2 Slow and Lows 3 Quad Stretch Toe Touch (each leg) Strength Week 2 of 6...

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Swamp City WOD – Sat, Oct 21

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

Swamp City Fitness – Swamp City WOD Warm-up Don’t worry about what we do today, just show up. Metcon Constantly varied, functional movements executed at high intensity across broad time and modal domains Metcon (AMRAP – Rounds and Reps)...

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