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BY Foxwing Fitness

Daily WOD for Saturday 2-24-2018

Daily WOD for Saturday 2-24-2018

            Metcon - Girls Gone Wild - In Teams of 2: 1 Mile Run,  Then Karen- 150 Wallballs (20/14) (10'/9') Isabel- 30 Power Snatches (135/95) Grace- 30 Clean and Jerks (135/95) Then, 1 Mile Run  Coach Link "You don't find willpower, you create it."...

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Burn WOD for Saturday 2-24-2018

Burn WOD for Saturday 2-24-2018

            35 mins to Complete: 21-15-9 Box Jumps Pull Ups HSPU/Pike PUs 200m Run after each round 21-15-9 2ct. Walking Lunges T2B/K2W OH Press 200m Run after each round 21-15-9 Mt. Climbers, 2 ct Sit Ups Ring Dips/Dips 200m Run after each round                      ...

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Daily WOD for Friday 2-23-2018

Daily WOD for Friday 2-23-2018

            Metcon: Weights should be heavy, done in 1-2 sets each round,  but it will be cleaned from the ground. Warm Up: Tabata-4 Rds of each before switching: Air Squats, Single Unders, Ring Rows, Burpees Then 5 of each: Good Mornings, Back Squat, Elbow Rotations,...

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Daily WOD for Thursday 2-22-2018

Daily WOD for Thursday 2-22-2018

            Metcon: If you've never done this one, each minute is a new challenge at pacing yourself. Don't quit too early or rest too long between minutes. Warm Up: 400m Group Run - Then Junkyard Dog (10 total T jumps, 5 jump overs/5 crawl unders per partner) - 400m...

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Burn WOD for Thursday 2-22-2018

Burn WOD for Thursday 2-22-2018

            3 Rds at :30 on :15 rest Jumping Jacks Squats Plank Push Up Donkey Kicks Abmats Wall Sits Burpees Pike Push Ups Roll Ups Lunges Planks Dancing Crab *1 min Rest                       "Motivation is what gets you started. Habit is what keeps you going." -...

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Daily WOD for Wednesday 2-21-2018

Daily WOD for Wednesday 2-21-2018

            Metcon: Weights should be something you can do unbroken every round. Score is total wallballs. Warm Up: :60 of each: easy row - samson :45 of each: medium row - Push Up to DD :30 of each: fast row - air squats THEN: 10 of each - Lunges, sit ups, pull ups,...

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Burn WOD for Wednesday 2-21-2018

Burn WOD for Wednesday 2-21-2018

            Tabata (no mash): Jumping Lunges/Push Ups/Side-to-Side Crunch/Mt. Climbers *2 min Rest 14 min AMRAP: 15 KB Sumo DL 10 K2E Plank, 5 ea 15 DB Floor Presses 200m Run                 "Motivation is what gets you started. Habit is what keeps you going." - Jim...

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Daily WOD for Tuesday 2-20-2018

Daily WOD for Tuesday 2-20-2018

            Metcon: Weights should be something you can do unbroken every round. Score is total wallballs. Warm Up: 3x :30 of each: Knuckle Drags, Inchworms, Samson, Spidermans, Air Squats, Push up to Down Dog THEN: 5 of each - Good mornings, Back Squats, elbow...

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Burn WOD for Tuesday 2-20-2018

Burn WOD for Tuesday 2-20-2018

            12 min EMOM: Step Ups/Floor Dips Toe Taps/Front Raises *1 min Rest 20 mins to Complete: 25-20-15-10-5 Wall Balls Mt. Climbers, 2 ct Reverse Crunch Ring Rows                 "Motivation is what gets you started. Habit is what keeps you going." - Jim Ryun  ...

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Daily WOD for Monday 2-19-2018

Daily WOD for Monday 2-19-2018

            Metcon: Enjoy some outside time today. Pace the situps so you can recover easily. Warm Up: Open WOD 12.1 7 mins of Burpees Then: 10 Gorilla Squats, 10 Cherry Pickers, 10 Windmills, 10 Samson, 5 Inchworms, 5 Push Up to Down Dog w/ foot pedals, 5 Air Squats...

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Burn WOD for Monday 2-19-2018

Burn WOD for Monday 2-19-2018

            18 min AMRAP: 5 Burpee Box Jumps 4 Man Makers 3 Weighted Split Squats (ea) 2 Pike Push Ups 1 Pull Up 100m Run *2 min Rest 12 min AMRAP: 50 Abmats 25 Supermans 50 Single Jump Rope 25 Leg Lifts                 "Motivation is what gets you started. Habit is...

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Daily WOD for Saturday 2-17-2018

Daily WOD for Saturday 2-17-2018

            Metcon - 30 min AMRAP in Teams of 3: 600m Run (200m per athlete) 60 Burpees 60 Thrusters Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/80 Round 4 – 135/95 Round 5 – 155/105  Coach Link "You don't find willpower, you create it." ...

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Burn WOD for Saturday 2-17-2018

Burn WOD for Saturday 2-17-2018

            35 min AMRAP: 200m Run 50 Walking Lunges 40 Russian Twists (2 Ct) 30 Prisoner Squats 20 KBS 10 Burpees 800m Run 10 Burpees 20 KBS 30 Prisoner Squats 40 Russian Twists (2 Ct) 50 Walking Lunges 200m Run *1 min Rest - Continue all at 1/2 Reps                ...

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Daily WOD for Friday 2-16-2018

Daily WOD for Friday 2-16-2018

            Metcon: Weights should be something you can do in 1-2 sets. Quick transitions and keep the abmats at the same pace so you don't burn out too quick. Warm Up: Partner Banded Run x 2 ea Then 10 of each x2: Air Squats, Cherry Pickers, Deadlift, Inch Worms,...

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Daily WOD for Thursday 2-15-2018

Daily WOD for Thursday 2-15-2018

            Metcon: Karen with extra stuff on top. What could be better? lol. Pacing is key. Warm Up: Wall Ball Game Then 1/2 Tabata Mash Singles/Gorilla Squats/Kips/Sit Ups Mobility: 4:00 Athelete's Choice - 2:00 Calf Stretch, ea - 2:00 Pigeon, ea Skill: 1) Wall...

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blog-logo-2WOD+BLOG

BY Foxwing Fitness

Daily WOD for Saturday 2-24-2018

Daily WOD for Saturday 2-24-2018

            Metcon - Girls Gone Wild - In Teams of 2: 1 Mile Run,  Then Karen- 150 Wallballs (20/14) (10'/9') Isabel- 30 Power Snatches (135/95) Grace- 30 Clean and Jerks (135/95) Then, 1 Mile Run  Coach Link "You don't find willpower, you create it."...

read more
Burn WOD for Saturday 2-24-2018

Burn WOD for Saturday 2-24-2018

            35 mins to Complete: 21-15-9 Box Jumps Pull Ups HSPU/Pike PUs 200m Run after each round 21-15-9 2ct. Walking Lunges T2B/K2W OH Press 200m Run after each round 21-15-9 Mt. Climbers, 2 ct Sit Ups Ring Dips/Dips 200m Run after each round                      ...

read more
Daily WOD for Friday 2-23-2018

Daily WOD for Friday 2-23-2018

            Metcon: Weights should be heavy, done in 1-2 sets each round,  but it will be cleaned from the ground. Warm Up: Tabata-4 Rds of each before switching: Air Squats, Single Unders, Ring Rows, Burpees Then 5 of each: Good Mornings, Back Squat, Elbow Rotations,...

read more
Daily WOD for Thursday 2-22-2018

Daily WOD for Thursday 2-22-2018

            Metcon: If you've never done this one, each minute is a new challenge at pacing yourself. Don't quit too early or rest too long between minutes. Warm Up: 400m Group Run - Then Junkyard Dog (10 total T jumps, 5 jump overs/5 crawl unders per partner) - 400m...

read more
Burn WOD for Thursday 2-22-2018

Burn WOD for Thursday 2-22-2018

            3 Rds at :30 on :15 rest Jumping Jacks Squats Plank Push Up Donkey Kicks Abmats Wall Sits Burpees Pike Push Ups Roll Ups Lunges Planks Dancing Crab *1 min Rest                       "Motivation is what gets you started. Habit is what keeps you going." -...

read more
Daily WOD for Wednesday 2-21-2018

Daily WOD for Wednesday 2-21-2018

            Metcon: Weights should be something you can do unbroken every round. Score is total wallballs. Warm Up: :60 of each: easy row - samson :45 of each: medium row - Push Up to DD :30 of each: fast row - air squats THEN: 10 of each - Lunges, sit ups, pull ups,...

read more
Burn WOD for Wednesday 2-21-2018

Burn WOD for Wednesday 2-21-2018

            Tabata (no mash): Jumping Lunges/Push Ups/Side-to-Side Crunch/Mt. Climbers *2 min Rest 14 min AMRAP: 15 KB Sumo DL 10 K2E Plank, 5 ea 15 DB Floor Presses 200m Run                 "Motivation is what gets you started. Habit is what keeps you going." - Jim...

read more
Daily WOD for Tuesday 2-20-2018

Daily WOD for Tuesday 2-20-2018

            Metcon: Weights should be something you can do unbroken every round. Score is total wallballs. Warm Up: 3x :30 of each: Knuckle Drags, Inchworms, Samson, Spidermans, Air Squats, Push up to Down Dog THEN: 5 of each - Good mornings, Back Squats, elbow...

read more
Burn WOD for Tuesday 2-20-2018

Burn WOD for Tuesday 2-20-2018

            12 min EMOM: Step Ups/Floor Dips Toe Taps/Front Raises *1 min Rest 20 mins to Complete: 25-20-15-10-5 Wall Balls Mt. Climbers, 2 ct Reverse Crunch Ring Rows                 "Motivation is what gets you started. Habit is what keeps you going." - Jim Ryun  ...

read more
Daily WOD for Monday 2-19-2018

Daily WOD for Monday 2-19-2018

            Metcon: Enjoy some outside time today. Pace the situps so you can recover easily. Warm Up: Open WOD 12.1 7 mins of Burpees Then: 10 Gorilla Squats, 10 Cherry Pickers, 10 Windmills, 10 Samson, 5 Inchworms, 5 Push Up to Down Dog w/ foot pedals, 5 Air Squats...

read more
Burn WOD for Monday 2-19-2018

Burn WOD for Monday 2-19-2018

            18 min AMRAP: 5 Burpee Box Jumps 4 Man Makers 3 Weighted Split Squats (ea) 2 Pike Push Ups 1 Pull Up 100m Run *2 min Rest 12 min AMRAP: 50 Abmats 25 Supermans 50 Single Jump Rope 25 Leg Lifts                 "Motivation is what gets you started. Habit is...

read more
Daily WOD for Saturday 2-17-2018

Daily WOD for Saturday 2-17-2018

            Metcon - 30 min AMRAP in Teams of 3: 600m Run (200m per athlete) 60 Burpees 60 Thrusters Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/80 Round 4 – 135/95 Round 5 – 155/105  Coach Link "You don't find willpower, you create it." ...

read more
Burn WOD for Saturday 2-17-2018

Burn WOD for Saturday 2-17-2018

            35 min AMRAP: 200m Run 50 Walking Lunges 40 Russian Twists (2 Ct) 30 Prisoner Squats 20 KBS 10 Burpees 800m Run 10 Burpees 20 KBS 30 Prisoner Squats 40 Russian Twists (2 Ct) 50 Walking Lunges 200m Run *1 min Rest - Continue all at 1/2 Reps                ...

read more
Daily WOD for Friday 2-16-2018

Daily WOD for Friday 2-16-2018

            Metcon: Weights should be something you can do in 1-2 sets. Quick transitions and keep the abmats at the same pace so you don't burn out too quick. Warm Up: Partner Banded Run x 2 ea Then 10 of each x2: Air Squats, Cherry Pickers, Deadlift, Inch Worms,...

read more
Daily WOD for Thursday 2-15-2018

Daily WOD for Thursday 2-15-2018

            Metcon: Karen with extra stuff on top. What could be better? lol. Pacing is key. Warm Up: Wall Ball Game Then 1/2 Tabata Mash Singles/Gorilla Squats/Kips/Sit Ups Mobility: 4:00 Athelete's Choice - 2:00 Calf Stretch, ea - 2:00 Pigeon, ea Skill: 1) Wall...

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Foxwing Fitness has group workouts Monday through Saturday

Questions?