SCF | Swamp City Fitness

Swamp City WOD – Tue, Nov 29

Author: SCF On: Nov 28, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 500M Row 10M Samson Stretch 10M Inchworm 3 Slow & Lows 3 Quad Stretch Toe Touches 4 Over the Fence Side Lunges 10 Beat Swings 25 Jumping Jacks 25 Dubs or 60 Singles 25 Skater Hops 10 Push Ups 10 Beat...

Swamp City WOD – Mon, Nov 28

Author: SCF On: Nov 27, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400M Run 10 Starfish Toe Touches 10 Beat Swings 30 Jumping Jacks 3 Slow and Lows 10 Twists with Knee Raises 3 Quad Stretch Toe Touch 6 Stationary Inch Worms 10 Beat Swings 10 empty bar muscle cleans 10...

Swamp City WOD – Fri, Nov 25

Author: SCF On: Nov 24, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up Strength Week 4 of 9 Shoulder Press 40% 1×5 50% 1×5 60% 1×3 65% 1×5 75% 1×5 85% 1×5+ 65% 3×5 Increase your weight by 5-10lbs...

Swamp City WOD – Thu, Nov 24

Author: SCF On: Nov 23, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up Thanksgiving with the Girls (Time) For Time: Angie’s House 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats Helen’s House 400M Run 21 KBS (53/35) 12 Pull Ups Fran’s House 15 Thrusters...

Swamp City WOD – Wed, Nov 23

Author: SCF On: Nov 22, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 1000M Row 10 Beat Swings 3 Slow and Low 3 Quad Stretch Toe Touch 10 Over the Fence Side Lunges 10 Beat Swings 30 Sec Calve Stretch 6 Stationary Inchworms 20 Skate Hops Strength Week 4 of 9 Back Squat...

Swamp City WOD – Tue, Nov 22

Author: SCF On: Nov 21, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Starfish Toe Touch 10M Forward Scoops 10M Samson Stretch 10 Beat Swings 40 Jumping Jacks 3 Slow and Lows 6 Pike Push Ups 10 Beat Swings Skill Handstand Work Learning Stone And Sandbag to Shoulders,...

Swamp City WOD – Mon, Nov 21

Author: SCF On: Nov 20, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 200M Run 6 Mt. Climber Burpees (10 Rep) 6 Samson Stretch Stationary 10 Beat Swings 200M Run 3 Slow and Lows 3 Quad Stretch Toe Touch 10 Beat Swings 200M Run 6 Drop Squats 6 Stationary Inchworms 10 Beat...

Swamp City WOD – Fri, Nov 18

Author: SCF On: Nov 17, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 1000M Row PVC Routine Strength Week 3 of the 9 week Strength Cycle. Shoulder Press 40% 1×5 50% 1×5 60% 1×3 75% 1×5 85% 1×3 95% 1×1+ 75% 3×5...

Swamp City WOD – Thu, Nov 17

Author: SCF On: Nov 16, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 20/16 Cal Bike 10 Beat Swings 6 Firefighter Burpees 6 Stationary Samson Stretch 3 Slow and Lows 10 Beat Swings 3 Quad Stretch Toe Touch 30 Jumping Jacks 30 Sec Ankle Stretch on bench Strength 22 Min Thor’s...

Swamp City WOD – Wed, Nov 16

Author: SCF On: Nov 15, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 30 DUB’s or 70 Singles 25 Jumping Jacks 3 Slow and Lows 10 Beat Swings 10 Side Lunges 10 Jumping Squats 3 Quad Stretch Toe Touch (each leg) 10 Beat Swings 20 Skater Hops Strength Back Squat (Week...