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 […] Read More
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 […] Read More
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 […] Read More
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 […] Read More
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 […] Read More
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 […] Read More
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% […] Read More
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 […] Read More
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 […] Read More
Swamp City WOD – Tue, Nov 15 Author: SCF On: Nov 14, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 400M Run 8 Pike Push Ups 8 Stationary Inch Worms 4 Slow and Lows 4 Burpees 4 DoubleTime Burpees (forward backward) […] Read More