WOD

Swamp City WOD – Wed, Jun 7

Author: SCF On: Jun 06, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 200 meter Row 10 Beat Swings 10 Meter Toy Soldier 10 Meter Overhead Walking Lunges with 10/15# plate 5 Inch Worms with a toe touch 10 Scapular Pull-ups 5 Slow and Lows 10 Banded Lat Pull-downs 10 Banded...

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Swamp City WOD – Tue, Jun 6

Author: SCF On: Jun 05, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 10/12 Cal Bike 10 meter Walking Lunges 10 meter Bear Crawls 10 push-ups 10 Banded Pass Throughs 10 Banded Around the Worlds 10 Banded Shoulder Presses Prone Y, W, T’s (use 21/2# plates) Skills: 15...

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Swamp City WOD – Mon, Jun 5

Author: SCF On: Jun 04, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 200 meter Run 10 Beat Swings 5 Slow and Lows 10 Mountain Climbers 10 meter High Knees 10 Inch Worms 4 Worlds Greatest Stretch (ea side) With an Empty Barbell: 10 Good Mornings 10 Romanian Deadlifts 10...

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Swamp City WOD – Sat, Jun 3

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

Swamp City Fitness – Swamp City WOD Warm Up 400m row 20m samson 400m row 20m inchworm 400m row 10 squat therapy Squat Therapy 400m row PVC shoulder and squat routine

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Swamp City WOD – Fri, Jun 2

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

Swamp City Fitness – Swamp City WOD Warm Up Strength Week 4 of 9 Superset the Following at 55% of 95% of 1RM: 5×5 Push Press Complex GHD’s Start with 10, increase by 2 each round. Sprints, Increase in Intensity Metcon (Time) 5...

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Swamp City WOD – Thu, Jun 1

Author: SCF On: May 31, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 200 Meter Run 10 Beat Swings 10 Mountain Climbers 20 Meter Karaoke 10 Meter Toy Solider 10 Hollow Rocks 10 Superman 10 Banded Around the World 10 Banded Pass Throughs 10 Reverse Lunges Strength Grip Strength...

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Swamp City WOD – Wed, May 31

Author: SCF On: May 30, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 10/12 Cal Bike 10 Beat Swings 10 meter Inch Worm 10 Burpees 10 Side Lunges (ea side) 10 Reverse Lunges (ea leg) With an Empty Barbell: 5 back Squats 5 front Squats 5 overhead Squats 5 Shoulder Press 5...

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Swamp City WOD – Tue, May 30

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

Swamp City Fitness – Swamp City WOD Warm Up Run 200 meters 10 Beat Swings 10 Plank pull throughs (35/25) 10 meter High Knees 10 Meter Toy Soliders 30 sec Pigeon Stretch (ea side) 10 Banded Face Pulls 10 Single leg Romanian Deadlifts (35/25) 5 Slow...

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Swamp City WOD – Mon, May 29

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

Swamp City Fitness – Swamp City WOD Warm Up 400M Run 10 Beat Swings 40 Jumping Jacks 3 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 8 Stationary Inchworms 10 Beat Swings 10 Side Lunges Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups...

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Swamp City WOD – Sat, May 27

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

Announcements Monday is Memorial Day. There is only the 9am Holiday WOD Come Celebrate and do Murph with us! It’s a body weight workout for everyone and it’s open to public so bring friends and family. We are still looking for somewhere to...

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