SCF | Swamp City Fitness

Swamp City WOD – Tue, Oct 3

Author: SCF On: Oct 02, 2023 Categories: WOD No Comments

Announcements Hey Everyone the weather is getting great! It’s time to start getting back together for our Bonfires and cookouts. Moving forward we will have them the second Friday of every Month. Lets make this first one a big one! October, Friday...

Swamp City WOD – Mon, Oct 2

Author: SCF On: Oct 01, 2023 Categories: WOD No Comments

Swamp City WOD – Sat, Sep 30

Author: SCF On: Sep 29, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up Metcon (No Measure)

Swamp City WOD – Fri, Sep 29

Author: SCF On: Sep 28, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 40 Dubs or 90 Singles 30 Jumping Jacks 10 Beat Swings PVC Routine 10 Beat Swings 30 Jumping Jacks 40 Dubs or 90 Singles Strength Week 4 of 5 70% of 1RM (snatch) Perform the following as a Complex:...

Swamp City WOD – Thu, Sep 28

Author: SCF On: Sep 27, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Run 5 Push Ups 10 Standing Twisting Knee to Elbows 3 Slow and Lows 2 Quad Stretch Toe Touch 10 Beat Swings 10M Bear Crawl 10M Froggers 10M HighKnees 10M Butt Kicks 4 Reverse Burpee Up down Mobility...

Swamp City WOD – Wed, Sep 27

Author: SCF On: Sep 26, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Row 30 Jumping Jacks 10 Beat Swings 3 Slow and Lows 3 Quad Stretch Toe Touch 10M Samson Stretch 10M Inch Worms 10M Toy Soldiers 10M Forward Scoops 10M Froggers 10M Burpee Broad Jumps 10 Beat Swings...

Swamp City WOD – Tue, Sep 26

Author: SCF On: Sep 25, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 40 Jumping Jacks 200M Run 10 Beat Swings 10 Squats 10 Push Ups 10 Lunges 10 Beat Swings 10 Knee and Ankle Together Squats 6 Pike Push Ups 10 Elevated Reverse Lunges 200M Run 40 Jumping Jacks Skills: 25...

Swamp City WOD – Mon, Sep 25

Author: SCF On: Sep 24, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 200M Run 40 Dubs or 90 Singles 10 Beat Swings 30 Jumping Jacks 10 Down Dog Push Ups 10 Lunges 10 Side Lunges 2 Low and Lows 3 Quad Stretch Toe Touch 10 Beat Swings 30 Sec Calf Stretch (each leg) 20 Sec...

Swamp City WOD – Sat, Sep 23

Author: SCF On: Sep 22, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 3 rounds 400m row 5 inch worm 10 squat 15 RDL then 3 rounds with the empty bar without putting it down 5 RDL 5 power clean 5 front squat 5 strict press Metcon (No Measure) part 1: 20-15-10-5 cleans (95/65)...

Swamp City WOD – Fri, Sep 22

Author: SCF On: Sep 21, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 20 Dubs or 50 Singles 10 Beat Swings 10 Squats 10 Lunges 10 Push Ups 20 Dubs or 50 Singles 10 Beat Swings 10 Side Lunges 2 Slow and Lows 3 Quad Stretch Toe Touches (each leg) 10 Down Dog Push Ups 20 Dubs...