September 2024 Archives

Swamp City WOD – Sat, Sep 21

Author: SCF On: Sep 20, 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 10 Cossacks Squats 10 Banded Pass Throughs 10 RIng Row […]

Swamp City WOD – Fri, Sep 20

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Single Unders 10 Alternating V-Ups 5 Inch Worms 2. Workout Prep 2 […]

Swamp City WOD – Thu, Sep 19

Author: SCF On: Sep 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 30-second Air Bike (build in pace) 6 Box Step Ups 3 Up Downs […]

Swamp City WOD – Wed, Sep 18

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 5 Dynamic Squat Stretches 10 Cossack Squats -into- 8:00 AMRAP 10 Roll and […]

Swamp City WOD – Tue, Sep 17

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 6:00 AMRAP 5 Kip Swings 5 Hanging Knee Raises […]

Swamp City WOD – Mon, Sep 16

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

Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Jog -into- 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and […]

Swamp City WOD – Sun, Sep 15

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

Swamp City Fitness – Swamp City WOD Workout Option 1 Here we go again! (8 Rounds for time) Freedom (RX’d) Every 2:00 (8 sets) 12 Box Jump Overs (24/20) 16 […]

Swamp City WOD – Sat, Sep 14

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (10-12 minutes) -into- 8:00 AMRAP 20-second Air Bike 50m Run 30 Single […]

Swamp City WOD – Fri, Sep 13

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

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 3 Inch Worms 5 Clean Grip Deadlifts […]

Swamp City WOD – Thu, Sep 12

Author: SCF On: Sep 11, 2024 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 2x50ft Shuttle Run 5 Kip Swings 10 Alt. V-Ups 5 Back Squats 3 […]