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BY Foxwing Fitness

CrossFit WOD for Saturday 9-23-2017

CrossFit WOD for Saturday 9-23-2017

Warm Up: Abmat Pizza Game then Burgener  METCON- Partner Cindy or Mary - 30 min AMRAP: 500m Row and Max Rounds of Cindy- 5 Pull Ups, 10 Push Ups, 15 Squats (1 person rows while the other does max rounds then switch) RX+ 500m Row and Max Rounds of Mar- 5 HSPU, 10 Alt....

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Burn WOD for Saturday 9-23-2017

Burn WOD for Saturday 9-23-2017

12 min AMRAP: 12 Box Jumps12 Squats12 Goblet Lunges (6 each)12 Abmats 100m Run  12 min AMRAP: 12 Push Ups 12 Pull Ups 12 OH DB Press12 Abmats 200m Run12 min AMRAP:12 KBS12 SDHP12 Grasshoppers (2 ct)300m Run "A goal without a plan is just a wish." - Antoine de...

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CrossFit WOD for Friday 9-22-2017

CrossFit WOD for Friday 9-22-2017

Strength/Skill: Final week of speed work. Metcon: Benchmark workout today, like most the last few weeks. UB front squats should be your goal, as it'll be difficult but doable. Cycling T2B is important, so scale if you don't have a kipping T2B.   Warm Up: Circle of...

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CrossFit WOD for Thursday 9-21-2017

CrossFit WOD for Thursday 9-21-2017

Strength/Skill: You'll get a good amount of time to practice each before the EMOM starts. Make sure you are scaling pistols correctly-height and aparatus used, if any. Metcon: Shoot for the same amount of reps each round to keep pacing level Warm Up: 20 each: Squats,...

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Burn WOD for Thursday 9-21-2017

Burn WOD for Thursday 9-21-2017

5 Rds of 30/15:Lateral RaisesAbmatsKBSOH Tricep Extension *2 min Rest 5 Rds of 30/15:BurpeesWall Sit  Pike Push UpsWeighted Lateral Lunges"A goal without a plan is just a wish." - Antoine de Saint-Exupery [et_bloom_inline...

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Burn WOD for Wednesday 9-20-2017

Burn WOD for Wednesday 9-20-2017

4 min EMOMs 40/20:-Wall Balls-Bent Over Row -Reverse DB Lunges-Swimmers-G2OH w/ Medball*2 min Rest 10 min AMRAP:30 Russian Twists60 Singles 30 K2E Plank 60 Mt. Climbers"A goal without a plan is just a wish." - Antoine de Saint-Exupery [et_bloom_inline...

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CrossFit WOD for Wednesday 9-20-2017

CrossFit WOD for Wednesday 9-20-2017

Strength/Skill: Change floor press grip every 3 sets to hit close, medium wide 3 times each-think speed. Row is pronate to neutral grip. Metcon: Benchmark WOD. OHS should be able to be done unbroken for at least 3 rounds, so scale accordingly. Push the run pace.  Warm...

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CrossFit WOD for Tuesday 9-19-2017

CrossFit WOD for Tuesday 9-19-2017

Strength/Finisher: Just to ensure you're fully worked over. Metcon: The point is to sustain your output today. Try to get the same times each round, but total time is your score.  Warm Up: Rowling - While Resting do 20 Single or DU and 20s PlankTHEN: PVC Burgener...

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Burn WOD for Tuesday 9-19-2017

Burn WOD for Tuesday 9-19-2017

10 min AMRAP:15 Squats10 Push Ups5 Pull Ups*2 min Rest 14 min AMRAP:100m Farmer Carry 400m Run *2 min Rest 4 min AMRAP:5 Burpees5 KB SDL"A goal without a plan is just a wish." - Antoine de Saint-Exupery [et_bloom_inline...

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CrossFit WOD for Monday 9-18-2017

CrossFit WOD for Monday 9-18-2017

Strength/Skill: Starts at 50% of 1RM and builds in weight as reps go down. Rest is as long as it takes to add weight between wave reps. Second set should start close to the 2 reps in wave 1. (12 total reps for back squat). Metcon: Sprint! Times should be quick. Sub...

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Burn WOD for Monday 9-18-2017

Burn WOD for Monday 9-18-2017

35 min to Complete: 100 Step Ups 90 Russian Twists 80 Reverse Lunges 70 DB Push Press 60 Jumping Squats 50 Push Ups 400m Run 30 KBS 20 HSPU or Pike Push Ups 10 Burpees "A goal without a plan is just a wish." - Antoine de Saint-Exupery [et_bloom_inline...

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CrossFit WOD for Saturday 9-16-2017

CrossFit WOD for Saturday 9-16-2017

Warm Up:Group Run - BB Burgener Mobility: 5 mins Athlete's choice METCON- 2RFT w/ a Partner: 400m Run 10 Strict Pull Ups AND 10 BB Curl  (+ Legless Rope Climbs) 400m Run 20 Power Snatches (95/65) 400m Run 30 Bar Facing Burpees 400m Run 40 L-Hang Raises **Spit in...

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Burn WOD for Saturday 9-16-2017

Burn WOD for Saturday 9-16-2017

35 min to Complete:100 Step Ups90 Russian Twists80 Reverse Lunges70 DB Push Press60 Jumping Squats50 Push Ups400m Run30 KBS  20 HSPU or Pike Push Ups10 Burpees "A goal without a plan is just a wish." - Antoine de Saint-Exupery [et_bloom_inline...

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CrossFit WOD for Friday 9-15-2017

CrossFit WOD for Friday 9-15-2017

Strength/Skill: Speed work = explosiveness Metcon: Choose your own FC weight, but make it challenging.  Warm Up: 10-8-6-2 of: Sumo DL, Gorilla Squats and Pass Throughs Mobility: Roll with It then 20 Deadbugs Strength/Skill 1) Sumo DL for Speed, 5x4 @65% every 90s2)...

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CrossFit WOD for Thursday 9-14-2017

CrossFit WOD for Thursday 9-14-2017

Strength/Skill: Increase loading from last week if form permits. Metcon: Choose your own FC weight, but make it challenging.  Warm Up: PVC Burgener THEN BB Burgener Mobility: LAX - Lats 60s each, pec 60s each Strength/Skill 1) Snatch Complex: Pwr Below the knee...

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blog-logo-2WOD+BLOG

BY Foxwing Fitness

CrossFit WOD for Saturday 9-23-2017

CrossFit WOD for Saturday 9-23-2017

Warm Up: Abmat Pizza Game then Burgener  METCON- Partner Cindy or Mary - 30 min AMRAP: 500m Row and Max Rounds of Cindy- 5 Pull Ups, 10 Push Ups, 15 Squats (1 person rows while the other does max rounds then switch) RX+ 500m Row and Max Rounds of Mar- 5 HSPU, 10 Alt....

read more
Burn WOD for Saturday 9-23-2017

Burn WOD for Saturday 9-23-2017

12 min AMRAP: 12 Box Jumps12 Squats12 Goblet Lunges (6 each)12 Abmats 100m Run  12 min AMRAP: 12 Push Ups 12 Pull Ups 12 OH DB Press12 Abmats 200m Run12 min AMRAP:12 KBS12 SDHP12 Grasshoppers (2 ct)300m Run "A goal without a plan is just a wish." - Antoine de...

read more
CrossFit WOD for Friday 9-22-2017

CrossFit WOD for Friday 9-22-2017

Strength/Skill: Final week of speed work. Metcon: Benchmark workout today, like most the last few weeks. UB front squats should be your goal, as it'll be difficult but doable. Cycling T2B is important, so scale if you don't have a kipping T2B.   Warm Up: Circle of...

read more
CrossFit WOD for Thursday 9-21-2017

CrossFit WOD for Thursday 9-21-2017

Strength/Skill: You'll get a good amount of time to practice each before the EMOM starts. Make sure you are scaling pistols correctly-height and aparatus used, if any. Metcon: Shoot for the same amount of reps each round to keep pacing level Warm Up: 20 each: Squats,...

read more
Burn WOD for Thursday 9-21-2017

Burn WOD for Thursday 9-21-2017

5 Rds of 30/15:Lateral RaisesAbmatsKBSOH Tricep Extension *2 min Rest 5 Rds of 30/15:BurpeesWall Sit  Pike Push UpsWeighted Lateral Lunges"A goal without a plan is just a wish." - Antoine de Saint-Exupery [et_bloom_inline...

read more
Burn WOD for Wednesday 9-20-2017

Burn WOD for Wednesday 9-20-2017

4 min EMOMs 40/20:-Wall Balls-Bent Over Row -Reverse DB Lunges-Swimmers-G2OH w/ Medball*2 min Rest 10 min AMRAP:30 Russian Twists60 Singles 30 K2E Plank 60 Mt. Climbers"A goal without a plan is just a wish." - Antoine de Saint-Exupery [et_bloom_inline...

read more
CrossFit WOD for Wednesday 9-20-2017

CrossFit WOD for Wednesday 9-20-2017

Strength/Skill: Change floor press grip every 3 sets to hit close, medium wide 3 times each-think speed. Row is pronate to neutral grip. Metcon: Benchmark WOD. OHS should be able to be done unbroken for at least 3 rounds, so scale accordingly. Push the run pace.  Warm...

read more
CrossFit WOD for Tuesday 9-19-2017

CrossFit WOD for Tuesday 9-19-2017

Strength/Finisher: Just to ensure you're fully worked over. Metcon: The point is to sustain your output today. Try to get the same times each round, but total time is your score.  Warm Up: Rowling - While Resting do 20 Single or DU and 20s PlankTHEN: PVC Burgener...

read more
Burn WOD for Tuesday 9-19-2017

Burn WOD for Tuesday 9-19-2017

10 min AMRAP:15 Squats10 Push Ups5 Pull Ups*2 min Rest 14 min AMRAP:100m Farmer Carry 400m Run *2 min Rest 4 min AMRAP:5 Burpees5 KB SDL"A goal without a plan is just a wish." - Antoine de Saint-Exupery [et_bloom_inline...

read more
CrossFit WOD for Monday 9-18-2017

CrossFit WOD for Monday 9-18-2017

Strength/Skill: Starts at 50% of 1RM and builds in weight as reps go down. Rest is as long as it takes to add weight between wave reps. Second set should start close to the 2 reps in wave 1. (12 total reps for back squat). Metcon: Sprint! Times should be quick. Sub...

read more
Burn WOD for Monday 9-18-2017

Burn WOD for Monday 9-18-2017

35 min to Complete: 100 Step Ups 90 Russian Twists 80 Reverse Lunges 70 DB Push Press 60 Jumping Squats 50 Push Ups 400m Run 30 KBS 20 HSPU or Pike Push Ups 10 Burpees "A goal without a plan is just a wish." - Antoine de Saint-Exupery [et_bloom_inline...

read more
CrossFit WOD for Saturday 9-16-2017

CrossFit WOD for Saturday 9-16-2017

Warm Up:Group Run - BB Burgener Mobility: 5 mins Athlete's choice METCON- 2RFT w/ a Partner: 400m Run 10 Strict Pull Ups AND 10 BB Curl  (+ Legless Rope Climbs) 400m Run 20 Power Snatches (95/65) 400m Run 30 Bar Facing Burpees 400m Run 40 L-Hang Raises **Spit in...

read more
Burn WOD for Saturday 9-16-2017

Burn WOD for Saturday 9-16-2017

35 min to Complete:100 Step Ups90 Russian Twists80 Reverse Lunges70 DB Push Press60 Jumping Squats50 Push Ups400m Run30 KBS  20 HSPU or Pike Push Ups10 Burpees "A goal without a plan is just a wish." - Antoine de Saint-Exupery [et_bloom_inline...

read more
CrossFit WOD for Friday 9-15-2017

CrossFit WOD for Friday 9-15-2017

Strength/Skill: Speed work = explosiveness Metcon: Choose your own FC weight, but make it challenging.  Warm Up: 10-8-6-2 of: Sumo DL, Gorilla Squats and Pass Throughs Mobility: Roll with It then 20 Deadbugs Strength/Skill 1) Sumo DL for Speed, 5x4 @65% every 90s2)...

read more
CrossFit WOD for Thursday 9-14-2017

CrossFit WOD for Thursday 9-14-2017

Strength/Skill: Increase loading from last week if form permits. Metcon: Choose your own FC weight, but make it challenging.  Warm Up: PVC Burgener THEN BB Burgener Mobility: LAX - Lats 60s each, pec 60s each Strength/Skill 1) Snatch Complex: Pwr Below the knee...

read more

Foxwing Fitness has group workouts Monday through Saturday

Questions?