May 2024 Archives

Swamp City WOD – Sat, Jun 1

Author: SCF On: May 31, 2024 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 5 Worlds Greatest Stretch (each) 25ft Lizard crawl 5 Muscle […]

Swamp City WOD – Fri, May 31

Author: SCF On: May 30, 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 Good Mornings -into- 7 min AMRAP 10 […]

Swamp City WOD – Thu, May 30

Author: SCF On: May 29, 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 – Tue, May 28

Author: SCF On: May 27, 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 Bike Erg or Air Bike 5 Cat/Cows 5 Sandbag Deadlifts (light […]

Swamp City WOD – Mon, May 27

Author: SCF On: May 26, 2024 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 1 round: 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk […]

Swamp City WOD – Sun, May 26

Author: SCF On: May 25, 2024 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Workout Option 1 Chani (Time) Freedom (RX’d) For Time: 100/80 Calorie Air Bike 100 Single Arm Dumbbell Push Press (50/35) (KG conv: 22.5/15) […]

Swamp City WOD – Thu, May 23

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or […]

Swamp City WOD – Wed, May 22

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike -into- 6:00 AMRAP 10 Banded Pass Throughs 5 Elbow to Floor Stretch […]

Swamp City WOD – Tue, May 21

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Toe Touch Stretch :10 HS Hold :30 Jump Rope 5 Banded Good […]

Swamp City WOD – Mon, May 20

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

Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets 30 Single Unders 10 Cossack Squats -into- 3 sets: 5 Inch Worms 2x50ft Shuttle […]