February 2024 Archives

Swamp City WOD – Fri, Mar 1

Author: SCF On: Feb 29, 2024 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 row (easy pace) 5 Alternating V-ups (each side) 5 Wall Balls (focus […]

Swamp City WOD – Thu, Feb 29

Author: SCF On: Feb 28, 2024 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 6 min AMRAP 30-second Jump Rope 5 Dynamic Squat Stretches. 5 Back […]

Swamp City WOD – Wed, Feb 28

Author: SCF On: Feb 27, 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 Face Pulls -into- 3 sets: 45-second Ski […]

Swamp City WOD – Tue, Feb 27

Author: SCF On: Feb 26, 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 – Sun, Feb 25

Author: SCF On: Feb 24, 2024 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Workout Option 1 Miracle Child (Time) Freedom (RX’d) For Time: 50 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (50/35) 50 […]

Swamp City WOD – Sat, Feb 24

Author: SCF On: Feb 23, 2024 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Bike (slow-moderate) 5 Inch Worms 3 Sandbag Deadlifts 30 Single Unders 2. […]

Swamp City WOD – Fri, Feb 23

Author: SCF On: Feb 22, 2024 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Over Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 1:00 Row (build […]

Swamp City WOD – Thu, Feb 22

Author: SCF On: Feb 21, 2024 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 minute Machine -into- 3 sets: 10 Heel to Toe rocks 30 Single unders 10 […]

Swamp City WOD – Wed, Feb 21

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 6 Alternating Hang Dumbbell Clean and Jerks (Total – […]

Swamp City WOD – Mon, Feb 19

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

Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP: :45 sec Row 3 Inch Worms 2 Jumping Bar Muscle Ups (or Low Bar […]