January 2024 Archives

Swamp City WOD – Sun, Jan 21

Author: SCF On: Jan 20, 2024 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Workout Option 1 Jonagold (Time) Freedom (RX’d) 3 rounds 1000/850m Bike Erg (Or 25/20 Calorie Air Bike) 10 Strict Weighted Chin Ups (35/25) […]

Swamp City WOD – Sat, Jan 20

Author: SCF On: Jan 19, 2024 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 50ft Sled Push (empty) 10 […]

Swamp City WOD – Fri, Jan 19

Author: SCF On: Jan 18, 2024 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 30 Single Unders 15 Double Unders 5 Front Squats 5 Push Press […]

Swamp City WOD – Thu, Jan 18

Author: SCF On: Jan 17, 2024 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes […]

Swamp City WOD – Wed, Jan 17

Author: SCF On: Jan 16, 2024 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 min Row (:30 easy, :20 mod, :10 fast) -into- 3 sets 5 Bench Press […]

Swamp City WOD – Tue, Jan 16

Author: SCF On: Jan 15, 2024 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Pass Throughs -into- 3 sets 5 Kip […]

Swamp City WOD – Mon, Jan 15

Author: SCF On: Jan 14, 2024 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets 10 Banded Fire Hydrants (each) 10 Banded Kick Backs (each) 10 Banded Glute Bridges […]

Swamp City WOD – Sun, Jan 14

Author: SCF On: Jan 13, 2024 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Workout Option 1 Miami River (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: […]

Swamp City WOD – Sat, Jan 13

Author: SCF On: Jan 12, 2024 Categories: WOD No Comments

Announcements Bonfire this Friday, 6pm WOD only, Bonfire after. Come Welcome Ed and Biz Wallace as the new owners of Swamp City Fitness!!! Come say goodbye to Jon, Maria, Luthor […]

Swamp City WOD – Thu, Jan 11

Author: SCF On: Jan 10, 2024 Categories: WOD No Comments

Announcements Bonfire this Friday, 6pm WOD only, Bonfire after. Come Welcome Ed and Biz Wallace as the new owners of Swamp City Fitness!!! Come say goodbye to Jon, Maria, Luthor […]