blog-logo-2WOD+BLOG

BY Foxwing Fitness

Leah’s Home WOD #53

This was a great WOD but I had a lot of energy this day and needed a bit more in the form of strength so I added the bottom part.  Modifications:  Sandbag Run ----> Weighted RunTricep Push Downs ----> Tricep Kickbacks or OH DB Tricep...

read more

Leah’s Home WOD #52

Fun little WOD that reminds me of our old endurance workouts. SA is single arm and all SA movements are R+L=1 rep. Bent over rows were done with a barbell but don't have to be. Nothing too complicated here. Modifications:  Air Squats ----> Lunges or light...

read more

Leah’s Home WOD #51

I had a client that wanted to arrange a workout for a bunch of friends and family that were in town for his daughter's wedding. We met down at the beach and had about 10 people show up. It was a lot of fun and from what I hear, several people were walking a bit funny...

read more

Leah’s Home WOD #50

This is a fun one and the AMRAP part goes just quick enough. I ran about a 10 minute mile this day so it only allowed for a little bit of AMRAP time.  Modifications:  Run----> Row/Bike/10 mins of BurpeesKBS  ---->  Light DLBox Jumps ----> Step UpsJumping...

read more

Leah’s Home WOD #49

I don't remember how long this one took me but I'm guessing in the 35 minute range since that's what most of mine are. Large(ish) numbers for all of these, so you just have to put your mental game on.  Modifications:  Double Unders----> 2x the SinglesWalking...

read more

Leah’s Home WOD #48

Chipper Time (yes I know it's a day late though....oops)! Lots of mostly easy movements that when coupled together just make for a great little workout. Shoulder taps are from the plank position. Ab Roll Ups are lying with legs straight and arms stay by EARS the whole...

read more

Leah’s Home WOD #47

Happy Thanksgiving!  Modifications:  Abmats----> Sit UpsTricep Push Down  ---->  OH Tricep Extension or Tricep Kickbacks

read more

Leah’s Home WOD #46

I wasn't able to finish this one and was bummed because it was fun. But I had places to be and you all know I run 5 minutes late everywhere I go. (I swear I'm down to about 2 minutes now though!).  Modifications:  Power Cleans----> Med Ball Cleans or a JerkWreck...

read more

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

blog-logo-2WOD+BLOG

BY Foxwing Fitness

Leah’s Home WOD #53

This was a great WOD but I had a lot of energy this day and needed a bit more in the form of strength so I added the bottom part.  Modifications:  Sandbag Run ----> Weighted RunTricep Push Downs ----> Tricep Kickbacks or OH DB Tricep...

read more

Leah’s Home WOD #52

Fun little WOD that reminds me of our old endurance workouts. SA is single arm and all SA movements are R+L=1 rep. Bent over rows were done with a barbell but don't have to be. Nothing too complicated here. Modifications:  Air Squats ----> Lunges or light...

read more

Leah’s Home WOD #51

I had a client that wanted to arrange a workout for a bunch of friends and family that were in town for his daughter's wedding. We met down at the beach and had about 10 people show up. It was a lot of fun and from what I hear, several people were walking a bit funny...

read more

Leah’s Home WOD #50

This is a fun one and the AMRAP part goes just quick enough. I ran about a 10 minute mile this day so it only allowed for a little bit of AMRAP time.  Modifications:  Run----> Row/Bike/10 mins of BurpeesKBS  ---->  Light DLBox Jumps ----> Step UpsJumping...

read more

Leah’s Home WOD #49

I don't remember how long this one took me but I'm guessing in the 35 minute range since that's what most of mine are. Large(ish) numbers for all of these, so you just have to put your mental game on.  Modifications:  Double Unders----> 2x the SinglesWalking...

read more

Leah’s Home WOD #48

Chipper Time (yes I know it's a day late though....oops)! Lots of mostly easy movements that when coupled together just make for a great little workout. Shoulder taps are from the plank position. Ab Roll Ups are lying with legs straight and arms stay by EARS the whole...

read more

Leah’s Home WOD #47

Happy Thanksgiving!  Modifications:  Abmats----> Sit UpsTricep Push Down  ---->  OH Tricep Extension or Tricep Kickbacks

read more

Leah’s Home WOD #46

I wasn't able to finish this one and was bummed because it was fun. But I had places to be and you all know I run 5 minutes late everywhere I go. (I swear I'm down to about 2 minutes now though!).  Modifications:  Power Cleans----> Med Ball Cleans or a JerkWreck...

read more

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

Questions?