blog-logo-2WOD+BLOG

BY Foxwing Fitness

Burn WOD for Wednesday 11-22-2017

Burn WOD for Wednesday 11-22-2017

32 mins to Comlete:21-15-9 of Push Ups Wall Balls Burpees Leg Lifts -400m Farmer Carry 21-15-9 of DB Snatches, 2 ct. Weighted Step ups, 2 ct. Mt. Climbers, 2 ct. K2E Plank, 2 ct. -400m Run   "Your speed doesn't matter, forward is forward." - Author Unknown...

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CrossFit WOD for Wednesday 11-22-2017

CrossFit WOD for Wednesday 11-22-2017

Strength: This should be a longer strength set as you move to a 3RM in 8-10 sets with that nice break between attempts. Quick superset between each attempt. Metcon: Each one should really push the pace. Move as fast as form will allow, so keep the weight on the...

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CrossFit WOD for Tuesday 11-21-2017

CrossFit WOD for Tuesday 11-21-2017

Metcon: Interval work and team strategy. Try to improve your score each round as you get in the groove and figure out what works best for the rower.  Warm Up: Completed in Any Order & Partitioned as You'd Like500m Row - 40 Gorilla Squats - 40 Iron Crosses - 40...

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Burn WOD for Tuesday 11-21-2017

Burn WOD for Tuesday 11-21-2017

6 min AMRAP: 8 DB Thrusters 8 1-Arm BO Row, each 20 Jumping Jacks *1 min Rest 6 min AMRAP: 10 Russian Twist, 2ct 10 Bicycles, 2ct 10 Toe Touches 10 Side to Side Crunch, 2ct *1 min Rest 6 min AMRAP: 8 Weighted Lunges, ea 8 Supermans 20 Mt. Climbers, 2ct *2 min Rest 10...

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CrossFit WOD for Monday 11-20-2017

CrossFit WOD for Monday 11-20-2017

Strength/Skill: Technique over load. Should be around 85-90% of your 1RM. Metcon: This is going to challenge your grip and your breath. Load should be challenging and less than 10 reps per set.   Warm Up:400m Run, 5 DL, 5 Front Squats, 5 Muscle Cleans, 200m Run, 5...

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Burn WOD for Monday 11-20-2017

Burn WOD for Monday 11-20-2017

21 min AMRAP:600m Run 25 Plate Raises25 Goblet Squats25 Pull Ups25 KBS25 Reverse Crunches*2 min Rest10 min AMRAP:Wall Sit/Plank40s Box Jumps"Your speed doesn't matter, forward is forward." - Author Unknown [et_bloom_inline...

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CrossFit WOD for Saturday 11-18-2017

CrossFit WOD for Saturday 11-18-2017

Warm Up: Some fun stuff and then a group run Mobility: yes METCON- Running Clock with a Partner: 0-10 mins 20 SDHP 20 Wallballs 200m Run 12-22 mins 20 T2B 20 Medbal Cleans 200m Run 24-34 mins 20 Burpees 20 Air Squats 200m Run   "If you fall, I'll catch you." - Ground...

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Burn WOD for Saturday 11-18-2017

Burn WOD for Saturday 11-18-2017

35 min AMRAP:20 SDHP20 OH Walking Lunges, single ct. 20 Russian Twists, single ct.20 Russian Swings, single ct. 20 Decline Push Ups (off a box or the ball)200m Weighted Run *Every 5 mins 10 Burpees "Your speed doesn't matter, forward is forward." - Author Unknown...

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CrossFit WOD for Friday 11-17-2017

CrossFit WOD for Friday 11-17-2017

Strength/Skill: Take a couple warm up sets and then get to it. Explode up to the ceiling. Each set should take less than 7 seconds. Metcon: Your 400m should be a very quick pace, faster than normal if possible. You'll then probably have close to 5 mins for bear...

read more
CrossFit WOD for Thursday 11-16-2017

CrossFit WOD for Thursday 11-16-2017

Metcon: Some interval work based mostly around cardio. Keep your breath, and use that rest time wisely  Warm Up: 400m Partner Med Ball Toss-20 Partner Wall Balls, 20 Partner Standing Pass, 20 Partner Med Ball Push Ups, 20 Partner Med Ball Sit Ups-400m Partner Med Ball...

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Burn WOD for Thursday 11-16-2017

Burn WOD for Thursday 11-16-2017

18 min AMRAP400m Run40 Russian Swings30 Wallballs20 Floor Press *2 min Rest 12 min EMOM:Bicycles/PlankJumping Jacks/Wall Sit "Your speed doesn't matter, forward is forward." - Author Unknown [et_bloom_inline...

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Burn WOD for Wednesday 11-15-2017

Burn WOD for Wednesday 11-15-2017

10 min AMRAP:15 Burpees 100m Farmer Carry 12 Weighted Lunges, 6 ea *1 min Rest 10 min AMRAP: 15 SDHP25s OH Plate L Sit 50 Singles*1 min Rest10 min AMRAP:10 Roll Ups20 Russian Swings30ft Bear Crawl (5 mats)"Your speed doesn't matter, forward is forward." - Author...

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CrossFit WOD for Wednesday 11-15-2017

CrossFit WOD for Wednesday 11-15-2017

Strength/Skill: Challenging back/bi work. Metcon: Pace around 75-80% each round-smooth not fast. Pull Up mod is inverse row on the rig w/ a BB.  Warm Up:400m Run, 10 Broad Jumps, 5 Dive Bombers, 10 DB Curls, 5 OH Tricep extensions, 10 Ring Rows, Repeat for 2 sets...

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CrossFit WOD for Tuesday 11-14-2017

CrossFit WOD for Tuesday 11-14-2017

Strength/Skill: As accessory work after the metcon. Metcon: Make sure to work on pacing for this WOD. Effort should stay around 70-80%. Don't let those KBS get in your head.  Warm Up: Circle of Trust Mobility: Banded Shoulder/Lat, Couch Stretch, Calf Stretch METCON-...

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Burn WOD for Tuesday 11-14-2017

Burn WOD for Tuesday 11-14-2017

6 min AMRAP:8 DB Thrusters8 1-Arm BO Row, each20 Jumping Jacks *1 min Rest 6 min AMRAP:10 Russian Twist, 2ct10 Bicycles, 2ct10 Toe Touches10 Side to Side Crunch, 2ct*1 min Rest6 min AMRAP:8 Weighted Lunges, ea8 Supermans20 Mt. Climbers, 2ct*2 min Rest10 min AMRAP:100m...

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blog-logo-2WOD+BLOG

BY Foxwing Fitness

Burn WOD for Wednesday 11-22-2017

Burn WOD for Wednesday 11-22-2017

32 mins to Comlete:21-15-9 of Push Ups Wall Balls Burpees Leg Lifts -400m Farmer Carry 21-15-9 of DB Snatches, 2 ct. Weighted Step ups, 2 ct. Mt. Climbers, 2 ct. K2E Plank, 2 ct. -400m Run   "Your speed doesn't matter, forward is forward." - Author Unknown...

read more
CrossFit WOD for Wednesday 11-22-2017

CrossFit WOD for Wednesday 11-22-2017

Strength: This should be a longer strength set as you move to a 3RM in 8-10 sets with that nice break between attempts. Quick superset between each attempt. Metcon: Each one should really push the pace. Move as fast as form will allow, so keep the weight on the...

read more
CrossFit WOD for Tuesday 11-21-2017

CrossFit WOD for Tuesday 11-21-2017

Metcon: Interval work and team strategy. Try to improve your score each round as you get in the groove and figure out what works best for the rower.  Warm Up: Completed in Any Order & Partitioned as You'd Like500m Row - 40 Gorilla Squats - 40 Iron Crosses - 40...

read more
Burn WOD for Tuesday 11-21-2017

Burn WOD for Tuesday 11-21-2017

6 min AMRAP: 8 DB Thrusters 8 1-Arm BO Row, each 20 Jumping Jacks *1 min Rest 6 min AMRAP: 10 Russian Twist, 2ct 10 Bicycles, 2ct 10 Toe Touches 10 Side to Side Crunch, 2ct *1 min Rest 6 min AMRAP: 8 Weighted Lunges, ea 8 Supermans 20 Mt. Climbers, 2ct *2 min Rest 10...

read more
CrossFit WOD for Monday 11-20-2017

CrossFit WOD for Monday 11-20-2017

Strength/Skill: Technique over load. Should be around 85-90% of your 1RM. Metcon: This is going to challenge your grip and your breath. Load should be challenging and less than 10 reps per set.   Warm Up:400m Run, 5 DL, 5 Front Squats, 5 Muscle Cleans, 200m Run, 5...

read more
Burn WOD for Monday 11-20-2017

Burn WOD for Monday 11-20-2017

21 min AMRAP:600m Run 25 Plate Raises25 Goblet Squats25 Pull Ups25 KBS25 Reverse Crunches*2 min Rest10 min AMRAP:Wall Sit/Plank40s Box Jumps"Your speed doesn't matter, forward is forward." - Author Unknown [et_bloom_inline...

read more
CrossFit WOD for Saturday 11-18-2017

CrossFit WOD for Saturday 11-18-2017

Warm Up: Some fun stuff and then a group run Mobility: yes METCON- Running Clock with a Partner: 0-10 mins 20 SDHP 20 Wallballs 200m Run 12-22 mins 20 T2B 20 Medbal Cleans 200m Run 24-34 mins 20 Burpees 20 Air Squats 200m Run   "If you fall, I'll catch you." - Ground...

read more
Burn WOD for Saturday 11-18-2017

Burn WOD for Saturday 11-18-2017

35 min AMRAP:20 SDHP20 OH Walking Lunges, single ct. 20 Russian Twists, single ct.20 Russian Swings, single ct. 20 Decline Push Ups (off a box or the ball)200m Weighted Run *Every 5 mins 10 Burpees "Your speed doesn't matter, forward is forward." - Author Unknown...

read more
CrossFit WOD for Friday 11-17-2017

CrossFit WOD for Friday 11-17-2017

Strength/Skill: Take a couple warm up sets and then get to it. Explode up to the ceiling. Each set should take less than 7 seconds. Metcon: Your 400m should be a very quick pace, faster than normal if possible. You'll then probably have close to 5 mins for bear...

read more
CrossFit WOD for Thursday 11-16-2017

CrossFit WOD for Thursday 11-16-2017

Metcon: Some interval work based mostly around cardio. Keep your breath, and use that rest time wisely  Warm Up: 400m Partner Med Ball Toss-20 Partner Wall Balls, 20 Partner Standing Pass, 20 Partner Med Ball Push Ups, 20 Partner Med Ball Sit Ups-400m Partner Med Ball...

read more
Burn WOD for Thursday 11-16-2017

Burn WOD for Thursday 11-16-2017

18 min AMRAP400m Run40 Russian Swings30 Wallballs20 Floor Press *2 min Rest 12 min EMOM:Bicycles/PlankJumping Jacks/Wall Sit "Your speed doesn't matter, forward is forward." - Author Unknown [et_bloom_inline...

read more
Burn WOD for Wednesday 11-15-2017

Burn WOD for Wednesday 11-15-2017

10 min AMRAP:15 Burpees 100m Farmer Carry 12 Weighted Lunges, 6 ea *1 min Rest 10 min AMRAP: 15 SDHP25s OH Plate L Sit 50 Singles*1 min Rest10 min AMRAP:10 Roll Ups20 Russian Swings30ft Bear Crawl (5 mats)"Your speed doesn't matter, forward is forward." - Author...

read more
CrossFit WOD for Wednesday 11-15-2017

CrossFit WOD for Wednesday 11-15-2017

Strength/Skill: Challenging back/bi work. Metcon: Pace around 75-80% each round-smooth not fast. Pull Up mod is inverse row on the rig w/ a BB.  Warm Up:400m Run, 10 Broad Jumps, 5 Dive Bombers, 10 DB Curls, 5 OH Tricep extensions, 10 Ring Rows, Repeat for 2 sets...

read more
CrossFit WOD for Tuesday 11-14-2017

CrossFit WOD for Tuesday 11-14-2017

Strength/Skill: As accessory work after the metcon. Metcon: Make sure to work on pacing for this WOD. Effort should stay around 70-80%. Don't let those KBS get in your head.  Warm Up: Circle of Trust Mobility: Banded Shoulder/Lat, Couch Stretch, Calf Stretch METCON-...

read more
Burn WOD for Tuesday 11-14-2017

Burn WOD for Tuesday 11-14-2017

6 min AMRAP:8 DB Thrusters8 1-Arm BO Row, each20 Jumping Jacks *1 min Rest 6 min AMRAP:10 Russian Twist, 2ct10 Bicycles, 2ct10 Toe Touches10 Side to Side Crunch, 2ct*1 min Rest6 min AMRAP:8 Weighted Lunges, ea8 Supermans20 Mt. Climbers, 2ct*2 min Rest10 min AMRAP:100m...

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Foxwing Fitness has group workouts Monday through Saturday

Questions?