November 2023 Archives

Swamp City WOD – Fri, Dec 1

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

Swamp City Fitness – Swamp City WOD Warm-up 12/10 Cal Bike 30 Jumping Jacks 10 Beat Swing 10 Squats 10 Lunges 10 Down Dog Push Ups 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe Touches (each leg) 10 Side Lunges 10 Drop Squats Wooden Rod or PVC...

Swamp City WOD – Thu, Nov 30

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

Swamp City Fitness – Swamp City WOD Warm-up 500M Row 10 Beat Swings 10 Push Ups Don’t Punch Through a Door Wrist Warm Up: 2 Rounds : 10 Forward and Back 10 Side to Side 10 Sec Plank from Fingertips 10 sec wrist stretch in each direction 10...

Swamp City WOD – Wed, Nov 29

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

Swamp City Fitness – Swamp City WOD Warm-up 30 Jumping Jacks 10 Squats 10 Down Dog Push Ups 20 Jumping Jacks 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 10 Foam Roller Hip Hinges 10M Duck Walks 8 Kang Squats 10 Beat Swings...

Swamp City WOD – Mon, Nov 27

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

Swamp City Fitness – Swamp City WOD Warm-up 200M Run 20 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) 10 Down Dog Push Ups Strength Week 7...

Swamp City WOD – Thu, Nov 23

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

Swamp City Fitness – Swamp City WOD Warm-up Thanksgiving Day Sampler – Wodwell (Time) For Time Partner WOD (1 Works/1 Rests) 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups 15 Kettlebell Swings (1.5/1...

Swamp City WOD – Thu, Nov 23

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

Swamp City Fitness – Swamp City WOD Warm-up Thanksgiving Day Sampler WOD – Wodwell (Time) For Time Partner WOD (1 Works/1 Rests) 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups 15 Kettlebell Swings...

Holiday WOD – Thu, Nov 23

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

Swamp City Fitness – Holiday WOD Warm-up Thanksgiving Day Sampler WOD – Wodwell (Time) For Time Partner WOD (1 Works/1 Rests) 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups 15 Kettlebell Swings (1.5/1...

Swamp City WOD – Wed, Nov 22

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

Swamp City Fitness – Swamp City WOD Warm Up 30 Sit Ups 30 Jumping Jacks 10 Beat Swings 2 Slow and Lows +10 Squats 10 Down Dog Push Ups 2 Quad Stretch Toe Touch (each leg)\ 10 Beat Swings Wooden Rod 10 Pass Throughs 10 Around the Worlds 10 Snatch...

Swamp City WOD – Tue, Nov 21

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

Swamp City Fitness – Swamp City WOD Warm-up 10 Squats 10 Down Dog Push Ups 20 Jumping Jacks 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 10 Foam Roller Hip Hinges 10M Duck Walks 8 Kang Squats 10 Beat Swings 10 Side Lunges 1...

Swamp City WOD – Mon, Nov 20

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

Swamp City Fitness – Swamp City WOD Warm-up 300M Row 20 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) 12/10 Cal Bike Strength Week 6 of 6 25...