Swamp City WOD – Tue, Jul 25 Author: SCF On: Jul 24, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 60 Jumping Jacks 10 Squats 10 Starfish Toe Touch 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe Touch […] Read More
Swamp City WOD – Mon, Jul 24 Author: SCF On: Jul 23, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Beat Swings 30 Jumping Jacks 200M Run 10M Samson Stretch 2 Slow and Lows 3 Quad Stretch Toe […] Read More
Swamp City WOD – Sat, Jul 22 Author: SCF On: Jul 21, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 2 min bike 10m samson 10m inchworm 3 rounds: 10 slow squats 10 band goodmornings 20 band face pulls Metcon Metcon […] Read More
Swamp City WOD – Fri, Jul 21 Author: SCF On: Jul 20, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 400M Run PVC Routine Strength Week 1 of 6 Back Squats 5 Reps of the Following: 2 Rounds @ 45% of […] Read More
Swamp City WOD – Thu, Jul 20 Author: SCF On: Jul 19, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 600M Row 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe Touches (each leg) 600M Pond Run 10 Beat […] Read More
Swamp City WOD – Wed, Jul 19 Author: SCF On: Jul 18, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 30 Jumping Jacks 30 Dubs or 75 Singles 10 Beat Swings 10M Samson Stretch 10 Starfish Toe Touch 10M Forward Scoops […] Read More
Swamp City WOD – Tue, Jul 18 Author: SCF On: Jul 17, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 15/12 Cal Bike 10 Beat Swings 5 Burpees 2 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 10 Beat […] Read More
Swamp City WOD – Mon, Jul 17 Author: SCF On: Jul 16, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Squats 10 Push Ups 10 Beat Swings 10 Lunges 10 Side Lunges 30 Jumping Jacks 10 Beat Swings […] Read More
Swamp City WOD – Fri, Jul 14 Author: SCF On: Jul 13, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 1000M Row PVC Routine Strength Establish your heaviest PushPress Complex: 2 Push Press 2 Back Rack Push Press 2 OHS 2 […] Read More
Swamp City WOD – Thu, Jul 13 Author: SCF On: Jul 12, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 500M Row 10 Beat Swings 2 Slow and Lows 2 Quad Stretch Toe Touch (each leg) 6 Stationary Inchworms 10 Beat […] Read More