blog-logo-2WOD+BLOG

BY Foxwing Fitness

Leah’s Home WOD #45

I called this one the 2-2-2 because I that's what I always get at Jack's and this one somehow reminded me of that while I was doing it. Maybe I was just hungry though... It's not hard, just repetitive, but I really enjoyed it. Running intervals are a sneaky way to get...

read more

Leah’s Home WOD #44

I was short on time this day and really only did 2 mins of that second 1/2 tabata. Lunges have weight hanging to each side and should be heavy since it's a quick little Metcon to start. It might mean that you need to do short little sets to break up the 24 total reps...

read more

Leah’s Home WOD #43

Forcing myself to do burpees once a month on this one. I realize I should do them more but working out in my carport leads to being filthy dirty which is just kind of annoying.  Modifications:  Run----> Equivalent cardio of choiceBurpees  ---->  No Push Up...

read more

Leah’s Home WOD #41

Everyone who reads these should know I love a good ol' chipper now and then. This one is more of a pyramid format, but fun just the same.  Modifications Box Jumps ---> Step UpsGoblet Squats ---> Back SquatsSlam Balls ---> Weighted Sit upsRuns ---> Whatever...

read more

Leah’s Home WOD #40

Nothing fancy about this one. Run, abs, snatch. You could exchange the run for any cardio that takes about 4 mins, including jump roping, rowing, ski erg, air bike, burpees (ew). If you'd rather get some leg work in, switch those snatches to be double or single DB...

read more

Leah’s Home WOD #39

This was the workout we did down at the beach a couple weeks ago. Thanks to those who came out! It took me about 33 mins to do the three 21-15-9 workouts but Shawna won and finished around the 30 minute mark. The 12-9-6 is just bonus if you want to keep going for the...

read more

Nutrition Counseling

Hey friends! So most of you know that I started doing nutrition counseling earlier this year after the gym closed. It was a ton of fun and I learned a lot, but it wasn't the right fit and I realized I couldn't agree with all of their policies. I wasn't allowed to go...

read more

Leah’s Home WOD #38

I wish I would have written down the time for this one but unfortunately I forgot. Nice way to get some extra, less intensive, shoulder work in.  The waiter carry was the same each round, so it ends up being 9 rounds at 50m, but it's 25m one arm, 25m the other arm....

read more

Leah’s Home WOD #37

Similar pattern to a CompTrain one but per usual I changed the movements. Sometimes I don't like to think so using their format for the day works well for me. Then the movements just come to me. I try not to cherry pick my workouts but I know it happens especially...

read more

Leah’s Home WOD #36

Two rounds of this would have been a kick butt workout but alas, I didn't have that much time or energy. Touchdown squats are like frog jumps.  Modifications:  DB Front Squats ----> Goblet SquatsLat Pull Down  ---->  DB BO Row or Banded Lat Pulldown DB Curtis...

read more

Beach Workout THIS SATURDAY

Don't forget that we have a beach workout THIS Saturday, October 13th at 9am We'll meet on Linden Field and you'll want to bring a yoga mat and/or a large beach towel because the grass will be wet from the dew. Please RSVP to me (leah@foxwingfitness.com or text me if...

read more

Leah’s Home WOD #35

I felt like this workout was really quick and surprised to see it took me nearly 27 mins when I was done. I used 35# on the KB swings as well. I started a cut a couple weeks ago, so you'll notice the workouts I'm posting won't be as long, basically because I'm not...

read more

Leah’s Home WOD #34

Great little Metcon today, still a bit challenging on the lunges. Followed up with a fantastic upper and lower body strength circuit.  Modifications:  Box Jumps ---->  Step UpsFront Rack Reverse Lunges ----> FR Squats or whichever lunge position feels goodAb...

read more

Leah’s Home WOD #33

Based off of a CompTrain workout but altered so I could actually do the movements with my shoulders. I also added in the runs because...cardio and I of course wanted it to be a longer WOD. Lunges steps was 10 total, not each leg.  Modifications:  KBs ---->  Can be...

read more

WORKOUT AT THE BEACH – Oct. 13th 9am

Hey everyone! Now that I'm back in the groove of things after a two week vacation and getting Fox back in school, I'm finally able to schedule another workout at the beach. It will be Saturday Oct. 13th at 9am. We'll meet on Linden Field and you'll want to bring a...

read more

blog-logo-2WOD+BLOG

BY Foxwing Fitness

Leah’s Home WOD #45

I called this one the 2-2-2 because I that's what I always get at Jack's and this one somehow reminded me of that while I was doing it. Maybe I was just hungry though... It's not hard, just repetitive, but I really enjoyed it. Running intervals are a sneaky way to get...

read more

Leah’s Home WOD #44

I was short on time this day and really only did 2 mins of that second 1/2 tabata. Lunges have weight hanging to each side and should be heavy since it's a quick little Metcon to start. It might mean that you need to do short little sets to break up the 24 total reps...

read more

Leah’s Home WOD #43

Forcing myself to do burpees once a month on this one. I realize I should do them more but working out in my carport leads to being filthy dirty which is just kind of annoying.  Modifications:  Run----> Equivalent cardio of choiceBurpees  ---->  No Push Up...

read more

Leah’s Home WOD #41

Everyone who reads these should know I love a good ol' chipper now and then. This one is more of a pyramid format, but fun just the same.  Modifications Box Jumps ---> Step UpsGoblet Squats ---> Back SquatsSlam Balls ---> Weighted Sit upsRuns ---> Whatever...

read more

Leah’s Home WOD #40

Nothing fancy about this one. Run, abs, snatch. You could exchange the run for any cardio that takes about 4 mins, including jump roping, rowing, ski erg, air bike, burpees (ew). If you'd rather get some leg work in, switch those snatches to be double or single DB...

read more

Leah’s Home WOD #39

This was the workout we did down at the beach a couple weeks ago. Thanks to those who came out! It took me about 33 mins to do the three 21-15-9 workouts but Shawna won and finished around the 30 minute mark. The 12-9-6 is just bonus if you want to keep going for the...

read more

Nutrition Counseling

Hey friends! So most of you know that I started doing nutrition counseling earlier this year after the gym closed. It was a ton of fun and I learned a lot, but it wasn't the right fit and I realized I couldn't agree with all of their policies. I wasn't allowed to go...

read more

Leah’s Home WOD #38

I wish I would have written down the time for this one but unfortunately I forgot. Nice way to get some extra, less intensive, shoulder work in.  The waiter carry was the same each round, so it ends up being 9 rounds at 50m, but it's 25m one arm, 25m the other arm....

read more

Leah’s Home WOD #37

Similar pattern to a CompTrain one but per usual I changed the movements. Sometimes I don't like to think so using their format for the day works well for me. Then the movements just come to me. I try not to cherry pick my workouts but I know it happens especially...

read more

Leah’s Home WOD #36

Two rounds of this would have been a kick butt workout but alas, I didn't have that much time or energy. Touchdown squats are like frog jumps.  Modifications:  DB Front Squats ----> Goblet SquatsLat Pull Down  ---->  DB BO Row or Banded Lat Pulldown DB Curtis...

read more

Beach Workout THIS SATURDAY

Don't forget that we have a beach workout THIS Saturday, October 13th at 9am We'll meet on Linden Field and you'll want to bring a yoga mat and/or a large beach towel because the grass will be wet from the dew. Please RSVP to me (leah@foxwingfitness.com or text me if...

read more

Leah’s Home WOD #35

I felt like this workout was really quick and surprised to see it took me nearly 27 mins when I was done. I used 35# on the KB swings as well. I started a cut a couple weeks ago, so you'll notice the workouts I'm posting won't be as long, basically because I'm not...

read more

Leah’s Home WOD #34

Great little Metcon today, still a bit challenging on the lunges. Followed up with a fantastic upper and lower body strength circuit.  Modifications:  Box Jumps ---->  Step UpsFront Rack Reverse Lunges ----> FR Squats or whichever lunge position feels goodAb...

read more

Leah’s Home WOD #33

Based off of a CompTrain workout but altered so I could actually do the movements with my shoulders. I also added in the runs because...cardio and I of course wanted it to be a longer WOD. Lunges steps was 10 total, not each leg.  Modifications:  KBs ---->  Can be...

read more

WORKOUT AT THE BEACH – Oct. 13th 9am

Hey everyone! Now that I'm back in the groove of things after a two week vacation and getting Fox back in school, I'm finally able to schedule another workout at the beach. It will be Saturday Oct. 13th at 9am. We'll meet on Linden Field and you'll want to bring a...

read more

Questions?