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BY Foxwing Fitness

Daily WOD for Thursday 3-15-2018

Daily WOD for Thursday 3-15-2018

            Let's Go out with a bang! Warm Up: You have 10 minutes to do whichever warm up/mobility movements you'd like, then it's go time! Metcon - Murph: 1 mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 mile Run   "You don't find willpower, you create it."...

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Burn WOD for Thursday 3-15-2018

Burn WOD for Thursday 3-15-2018

            Thank you for making Burn such a fantasticly popular class and for the loyalty you've all had-It wouldn't be what it is without you! 45 mins to Complete: 1 mile Run 100 Push Ups 200 Sit Ups 300 Squats 1 mile Run                                 "Motivation...

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Daily WOD for Wednesday 3-14-2018

Daily WOD for Wednesday 3-14-2018

            Metcon: Weight should be light today. Snatches should be unbroken (if fresh) as well as wall balls. Focus on breathing. Warm Up: :30 of ea: Jumping Jacks, Quad Stretch, Samson, Knuckle Drags, Spidermans, Air Squats, Inch Worms, Single Unders Then 5 of each...

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Burn WOD for Wednesday 3-14-2018

Burn WOD for Wednesday 3-14-2018

            32 min AMRAP: 400m Run 35 Goblet Squats 25 2 ct. Flutterkicks 35 Floor Jacks 25 2 ct. Flutterkicks 35 KBS 200m Weighted Run 400m Run 35 Frog Jumps 25 Leg Lifts 35 2 ct. Mt. Climbers 25 Leg Lifts 35 Upright Rows 200m Weighted Run *Continue at 1/2 Reps...

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Daily WOD for Tuesday 3-13-2018

Daily WOD for Tuesday 3-13-2018

            Metcon: Tabata style today, no rotation. You'll do 8 intervals of SDHP before moving on to 8 intervals of Mt. Climbers, etc. Warm Up: 400m Group Run then 2 Rds of 10 of each: Squats, Sit Ups, Push Ups, Pull Ups, Burpees, Lunges - Finish w/ 400m Group Run...

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Burn WOD for Tuesday 3-13-2018

Burn WOD for Tuesday 3-13-2018

            14 min EMOM: Banded Good Mornings/Jumping Jacks Banded Lat Pull Down/Donkey Kicks *2 min Rest 16 min AMRAP: 16 KBS 14 Abmats 12 Reverse Lunges 10 Side Squats, ea 8 Push Ups                         "Motivation is what gets you started. Habit is what keeps...

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Daily WOD for Monday 3-12-2018

Daily WOD for Monday 3-12-2018

            Metcon: Two different CrossFit Girls WODs coming at you today with ample rest time between. Diane should be fast and furious but modified appropriately for 45 reps. Megan is mostly cardio, so pace yourself. Warm Up: Line Drills Mobility: 1:00 Iron Cross...

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Burn WOD for Monday 3-12-2018

Burn WOD for Monday 3-12-2018

            Complete 10-1 of: Burpees Lunges, ea KBS Standing Oblique, ea 100m Run after each round                         "Motivation is what gets you started. Habit is what keeps you going." - Jim Ryun   [et_bloom_inline...

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Burn WOD for Saturday 3-10-2018

Burn WOD for Saturday 3-10-2018

            Filthy Fifty- 50 reps of each: Box Jumps Jumping Pull Ups KBS (35/25) Walking Lunges K2E Push Press (45) Back Extensions/Supermans Wall Balls (20/14) Burpees DUs                         "Motivation is what gets you started. Habit is what keeps you going."...

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Daily WOD for Saturday 3-10-2018

Daily WOD for Saturday 3-10-2018

            Metcon: 0:00 – 10:00 – 1 Mile Run, Max Clean & Jerks (L1 115/75 RX 135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (L1 95/65 RX 115/75) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (L1 75/45 RX 95/65)   "You don't...

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Daily WOD for Friday 3-9-2018

Daily WOD for Friday 3-9-2018

            Metcon: Cleans weight should be done where you can break it into 1-2 rounds. Quick WOD, but with the heavy weight, it's easy to fizzle out after a couple rounds. So think of rounds 1&2 as the buy-in, 3 as the ramp up and 4&5 where the push comes. Warm Up:...

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Daily WOD for Thursday 3-8-2018

Daily WOD for Thursday 3-8-2018

            Metcon: As we all know, the shorter ones are brutal. Cycling T2B will help with efficiency here. Warm Up: Barbell Circle of Trust THEN - 2 Rds: 10 X-band each direction - :15 Hollow Hold - :15 Superman Hold Mobility: 1:00 Front Rack Stretch - 1:00 Couch...

read more
Burn WOD for Thursday 3-8-2018

Burn WOD for Thursday 3-8-2018

            3 Rounds: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats 200m Run *2 min Rest 3 Rounds: 15 KBS 15 Heels to Heaven 15 2ct. Mt. Climbers 15 SDHP                     "Motivation is what gets you started. Habit is what keeps you going." - Jim Ryun  ...

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Daily WOD for Wednesday 3-7-2018

Daily WOD for Wednesday 3-7-2018

            Metcon: One of the classic CF girls today. Lots of reps/rounds, so don't come out too hot. Warm Up: Line Drills Mobility: 2:00 Pigeon, ea - 1:00 Deep Squat Hold - 1:00 PVC Pass Thrus - -1:00 Ankle Stretch, ea - 3:00 Athlete's Choice Skill: 1) Box Jumps 2)...

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Burn WOD for Wednesday 3-7-2018

Burn WOD for Wednesday 3-7-2018

            6 min EMOM: Plank/Wall Sit 6 min EMOM: Lateral Raises/Jumping Lunges 6 min EMOM: Bent Over Row/Shoulder Taps *2 min Rest 12 min AMRAP: 10 Box Jumps 10 Abmats 10 Pull Ups 10 Dive Bombers                         "Motivation is what gets you started. Habit is...

read more

blog-logo-2WOD+BLOG

BY Foxwing Fitness

Daily WOD for Thursday 3-15-2018

Daily WOD for Thursday 3-15-2018

            Let's Go out with a bang! Warm Up: You have 10 minutes to do whichever warm up/mobility movements you'd like, then it's go time! Metcon - Murph: 1 mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 mile Run   "You don't find willpower, you create it."...

read more
Burn WOD for Thursday 3-15-2018

Burn WOD for Thursday 3-15-2018

            Thank you for making Burn such a fantasticly popular class and for the loyalty you've all had-It wouldn't be what it is without you! 45 mins to Complete: 1 mile Run 100 Push Ups 200 Sit Ups 300 Squats 1 mile Run                                 "Motivation...

read more
Daily WOD for Wednesday 3-14-2018

Daily WOD for Wednesday 3-14-2018

            Metcon: Weight should be light today. Snatches should be unbroken (if fresh) as well as wall balls. Focus on breathing. Warm Up: :30 of ea: Jumping Jacks, Quad Stretch, Samson, Knuckle Drags, Spidermans, Air Squats, Inch Worms, Single Unders Then 5 of each...

read more
Burn WOD for Wednesday 3-14-2018

Burn WOD for Wednesday 3-14-2018

            32 min AMRAP: 400m Run 35 Goblet Squats 25 2 ct. Flutterkicks 35 Floor Jacks 25 2 ct. Flutterkicks 35 KBS 200m Weighted Run 400m Run 35 Frog Jumps 25 Leg Lifts 35 2 ct. Mt. Climbers 25 Leg Lifts 35 Upright Rows 200m Weighted Run *Continue at 1/2 Reps...

read more
Daily WOD for Tuesday 3-13-2018

Daily WOD for Tuesday 3-13-2018

            Metcon: Tabata style today, no rotation. You'll do 8 intervals of SDHP before moving on to 8 intervals of Mt. Climbers, etc. Warm Up: 400m Group Run then 2 Rds of 10 of each: Squats, Sit Ups, Push Ups, Pull Ups, Burpees, Lunges - Finish w/ 400m Group Run...

read more
Burn WOD for Tuesday 3-13-2018

Burn WOD for Tuesday 3-13-2018

            14 min EMOM: Banded Good Mornings/Jumping Jacks Banded Lat Pull Down/Donkey Kicks *2 min Rest 16 min AMRAP: 16 KBS 14 Abmats 12 Reverse Lunges 10 Side Squats, ea 8 Push Ups                         "Motivation is what gets you started. Habit is what keeps...

read more
Daily WOD for Monday 3-12-2018

Daily WOD for Monday 3-12-2018

            Metcon: Two different CrossFit Girls WODs coming at you today with ample rest time between. Diane should be fast and furious but modified appropriately for 45 reps. Megan is mostly cardio, so pace yourself. Warm Up: Line Drills Mobility: 1:00 Iron Cross...

read more
Burn WOD for Monday 3-12-2018

Burn WOD for Monday 3-12-2018

            Complete 10-1 of: Burpees Lunges, ea KBS Standing Oblique, ea 100m Run after each round                         "Motivation is what gets you started. Habit is what keeps you going." - Jim Ryun   [et_bloom_inline...

read more
Burn WOD for Saturday 3-10-2018

Burn WOD for Saturday 3-10-2018

            Filthy Fifty- 50 reps of each: Box Jumps Jumping Pull Ups KBS (35/25) Walking Lunges K2E Push Press (45) Back Extensions/Supermans Wall Balls (20/14) Burpees DUs                         "Motivation is what gets you started. Habit is what keeps you going."...

read more
Daily WOD for Saturday 3-10-2018

Daily WOD for Saturday 3-10-2018

            Metcon: 0:00 – 10:00 – 1 Mile Run, Max Clean & Jerks (L1 115/75 RX 135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (L1 95/65 RX 115/75) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (L1 75/45 RX 95/65)   "You don't...

read more
Daily WOD for Friday 3-9-2018

Daily WOD for Friday 3-9-2018

            Metcon: Cleans weight should be done where you can break it into 1-2 rounds. Quick WOD, but with the heavy weight, it's easy to fizzle out after a couple rounds. So think of rounds 1&2 as the buy-in, 3 as the ramp up and 4&5 where the push comes. Warm Up:...

read more
Daily WOD for Thursday 3-8-2018

Daily WOD for Thursday 3-8-2018

            Metcon: As we all know, the shorter ones are brutal. Cycling T2B will help with efficiency here. Warm Up: Barbell Circle of Trust THEN - 2 Rds: 10 X-band each direction - :15 Hollow Hold - :15 Superman Hold Mobility: 1:00 Front Rack Stretch - 1:00 Couch...

read more
Burn WOD for Thursday 3-8-2018

Burn WOD for Thursday 3-8-2018

            3 Rounds: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats 200m Run *2 min Rest 3 Rounds: 15 KBS 15 Heels to Heaven 15 2ct. Mt. Climbers 15 SDHP                     "Motivation is what gets you started. Habit is what keeps you going." - Jim Ryun  ...

read more
Daily WOD for Wednesday 3-7-2018

Daily WOD for Wednesday 3-7-2018

            Metcon: One of the classic CF girls today. Lots of reps/rounds, so don't come out too hot. Warm Up: Line Drills Mobility: 2:00 Pigeon, ea - 1:00 Deep Squat Hold - 1:00 PVC Pass Thrus - -1:00 Ankle Stretch, ea - 3:00 Athlete's Choice Skill: 1) Box Jumps 2)...

read more
Burn WOD for Wednesday 3-7-2018

Burn WOD for Wednesday 3-7-2018

            6 min EMOM: Plank/Wall Sit 6 min EMOM: Lateral Raises/Jumping Lunges 6 min EMOM: Bent Over Row/Shoulder Taps *2 min Rest 12 min AMRAP: 10 Box Jumps 10 Abmats 10 Pull Ups 10 Dive Bombers                         "Motivation is what gets you started. Habit is...

read more

Questions?