blog-logo-2WOD+BLOG

BY Foxwing Fitness

CrossFit WOD for Friday 7-21-2017

CrossFit WOD for Friday 7-21-2017

Strength/Skill: Take 3-4 sets to warm up to 75%. Weight should stay the same for all 6 sets. Metcon: Manage fatigue by breaking up the wallballs in to 2 sets. Don't go out too hot. Advanced shoot for sub 14:00. Warm Up 2:00 X-Band Walks, then 200m Run...

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CrossFit WOD for Thursday 7-20-2017

CrossFit WOD for Thursday 7-20-2017

Strength/Skill: Focus on skill work here vs. weight/volume. Metcon: DB/KB weight should be moderately challenging, but you should be able to work consistently for each 4 min interval.  Warm Up Game! Then: 8 each: DB/KB Push Press, Front Squats,...

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Burn WOD for Thursday 7-20-2017

Burn WOD for Thursday 7-20-2017

12 min AMRAP: 100 Singles100 Squats100 Abmats100 Plate Raises*3 Burpees every break (not transition between moves) *2 min REST 18 min AMRAP: 400m Run 50 Box Jumps40 Goblet Lunges30 Push Ups20 BO Row (each)10 Pike Push Ups  "The only bad workout is the one...

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CrossFit WOD for Wednesday 7-19-2017

CrossFit WOD for Wednesday 7-19-2017

Strength/Skill: Similar work as last week. Jerk load slightly heavier Metcon: Retest from February. Snatches should be on the lighter side so you can cycle them quickly and efficiently while also managing grip-fatigue.  Warm Up 3 Rds: 30 Jumping...

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Burn WOD for Wednesday 7-19-2017

Burn WOD for Wednesday 7-19-2017

32 mins: 21-15-9 of: Step Ups/Burpees600m Run21-15-9 of: Manmakers/Leg Lifts600m Run21-15-9 of: K2W or T2B/SDHP600m Run  *Continue with 9-6-3 and 100m Runs to 32 mins  "The only bad workout is the one you didn't do." - Anonymous ...

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Burn WOD for Tuesday 7-18-2017

Burn WOD for Tuesday 7-18-2017

18 min AMRAP: 300m Weighted Run 300m Run 25 DB Push Press 25 Burpees 200m Waiter Carry (100m each arm) 200m Run 25 Pull Ups 25 Wall Balls 100m Walking Lunges 100m Run *2 min Rest 12 min EMOM of: Shoulder Taps/Jumping Jacks DB Windmill/Bicycles   "The only bad...

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CrossFit WOD for Tuesday 7-18-2017

CrossFit WOD for Tuesday 7-18-2017

Metcon: 100% pure aerobic capacity. Work on pacing/breathing to manage your heart rate. Scale DUs so each partner does not take longer than 60s to complete/attempt to complete. Keep all intervals between partners small.  Warm Up With a Partner: Run 400m...

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CrossFit WOD for Monday 7-17-2017

CrossFit WOD for Monday 7-17-2017

Strength/Skill: Take 4-5 sets to build to a working weight, then all 5 at 80%. The cluster means taking 10s between reps to rest/reset. Metcon: Retest from February. Shoot to complete at least 1 full round. Keep the load light so you can complete 7-10...

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Burn WOD for Monday 7-17-2017

Burn WOD for Monday 7-17-2017

2 Rounds of 3 min AMRAPs each/:30 rest between: -20 Single Leg V-Ups -20 Abmats -20 Wall Balls -20 Goblet Lunges -20 Push Press -20 Lateral Raise -20 Burpees -20 Plank Jacks -20 KB DL -20 KBS   "The only bad workout is the one you didn't do." - Anonymous...

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CrossFit WOD for Saturday 7-15-2017

CrossFit WOD for Saturday 7-15-2017

Warm Up/Mobility 200m Run/10 Pass thrus/10 Around the worlds/10 samson stretch/10 Squats/30s Pigeon each/10 sit ups/30s tricep mash each side METCON- 40 min AMRAP w/ a Partner Buy In: 800m Farmer Carry (70/53) Then in remaining time: 4 Wall Climbs  40 Wall Balls...

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Burn WOD for Saturday 7-15-2017

Burn WOD for Saturday 7-15-2017

35 min to AMRAP: 400m Run100 Bicycles80 Box Jumps60 Wall Balls 40 KBS20 Push Ups800m Run20 Push Ups40 KBS60 Wall Balls80 Box Jumps100 Side-to-Side Crunch400m Run  *1 min Rest, repeat at 1/2 reps if you finish "The only bad workout is the one you didn't do."...

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CrossFit WOD for Friday 7-14-2017

CrossFit WOD for Friday 7-14-2017

Strength/Skill: The band forces athletes to be aggressive and explode through the hips. Seated box jumps build explosiveness also and apply to olympic lifts, to get faster. Metcon: Complete it at 85-90% effort on each set so you can recharge during the break. Weight...

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CrossFit WOD for Thursday 7-13-2017

CrossFit WOD for Thursday 7-13-2017

Strength/Skill: Work on cycling the snatches. Rope Climbs/Strict PUs for back strength. Focus on efficiency and large movement. Metcon: All rounds for quality and sustained intensity. Warm Up Circle Warm Up Mobility World's Greatest Stretch x20s each pose...

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Burn WOD for Thursday 7-13-2017

Burn WOD for Thursday 7-13-2017

32 min to complete:400m Farmer Carry400m Run 4 Rds: 20 Squats20 Push Ups20 Flutterkicks 2ct.20 SDHP 400m Farmer Carry400m Run  4Rds:20 Sit Ups20 Jumping Lunges20 Russian Swings20 Ring Rows"The only bad workout is the one you didn't do." - Anonymous...

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CrossFit WOD for Wednesday 7-12-2017

CrossFit WOD for Wednesday 7-12-2017

Strength/Skill: Weight stays the same for each set. Pistol practice: don't half ass it because you can't do them, practice is how we get better.  Metcon: All sets should be around 80-85% effort. S2OH weight should be moderate-done in 3 sets or...

read more

blog-logo-2WOD+BLOG

BY Foxwing Fitness

CrossFit WOD for Friday 7-21-2017

CrossFit WOD for Friday 7-21-2017

Strength/Skill: Take 3-4 sets to warm up to 75%. Weight should stay the same for all 6 sets. Metcon: Manage fatigue by breaking up the wallballs in to 2 sets. Don't go out too hot. Advanced shoot for sub 14:00. Warm Up 2:00 X-Band Walks, then 200m Run...

read more
CrossFit WOD for Thursday 7-20-2017

CrossFit WOD for Thursday 7-20-2017

Strength/Skill: Focus on skill work here vs. weight/volume. Metcon: DB/KB weight should be moderately challenging, but you should be able to work consistently for each 4 min interval.  Warm Up Game! Then: 8 each: DB/KB Push Press, Front Squats,...

read more
Burn WOD for Thursday 7-20-2017

Burn WOD for Thursday 7-20-2017

12 min AMRAP: 100 Singles100 Squats100 Abmats100 Plate Raises*3 Burpees every break (not transition between moves) *2 min REST 18 min AMRAP: 400m Run 50 Box Jumps40 Goblet Lunges30 Push Ups20 BO Row (each)10 Pike Push Ups  "The only bad workout is the one...

read more
CrossFit WOD for Wednesday 7-19-2017

CrossFit WOD for Wednesday 7-19-2017

Strength/Skill: Similar work as last week. Jerk load slightly heavier Metcon: Retest from February. Snatches should be on the lighter side so you can cycle them quickly and efficiently while also managing grip-fatigue.  Warm Up 3 Rds: 30 Jumping...

read more
Burn WOD for Wednesday 7-19-2017

Burn WOD for Wednesday 7-19-2017

32 mins: 21-15-9 of: Step Ups/Burpees600m Run21-15-9 of: Manmakers/Leg Lifts600m Run21-15-9 of: K2W or T2B/SDHP600m Run  *Continue with 9-6-3 and 100m Runs to 32 mins  "The only bad workout is the one you didn't do." - Anonymous ...

read more
Burn WOD for Tuesday 7-18-2017

Burn WOD for Tuesday 7-18-2017

18 min AMRAP: 300m Weighted Run 300m Run 25 DB Push Press 25 Burpees 200m Waiter Carry (100m each arm) 200m Run 25 Pull Ups 25 Wall Balls 100m Walking Lunges 100m Run *2 min Rest 12 min EMOM of: Shoulder Taps/Jumping Jacks DB Windmill/Bicycles   "The only bad...

read more
CrossFit WOD for Tuesday 7-18-2017

CrossFit WOD for Tuesday 7-18-2017

Metcon: 100% pure aerobic capacity. Work on pacing/breathing to manage your heart rate. Scale DUs so each partner does not take longer than 60s to complete/attempt to complete. Keep all intervals between partners small.  Warm Up With a Partner: Run 400m...

read more
CrossFit WOD for Monday 7-17-2017

CrossFit WOD for Monday 7-17-2017

Strength/Skill: Take 4-5 sets to build to a working weight, then all 5 at 80%. The cluster means taking 10s between reps to rest/reset. Metcon: Retest from February. Shoot to complete at least 1 full round. Keep the load light so you can complete 7-10...

read more
Burn WOD for Monday 7-17-2017

Burn WOD for Monday 7-17-2017

2 Rounds of 3 min AMRAPs each/:30 rest between: -20 Single Leg V-Ups -20 Abmats -20 Wall Balls -20 Goblet Lunges -20 Push Press -20 Lateral Raise -20 Burpees -20 Plank Jacks -20 KB DL -20 KBS   "The only bad workout is the one you didn't do." - Anonymous...

read more
CrossFit WOD for Saturday 7-15-2017

CrossFit WOD for Saturday 7-15-2017

Warm Up/Mobility 200m Run/10 Pass thrus/10 Around the worlds/10 samson stretch/10 Squats/30s Pigeon each/10 sit ups/30s tricep mash each side METCON- 40 min AMRAP w/ a Partner Buy In: 800m Farmer Carry (70/53) Then in remaining time: 4 Wall Climbs  40 Wall Balls...

read more
Burn WOD for Saturday 7-15-2017

Burn WOD for Saturday 7-15-2017

35 min to AMRAP: 400m Run100 Bicycles80 Box Jumps60 Wall Balls 40 KBS20 Push Ups800m Run20 Push Ups40 KBS60 Wall Balls80 Box Jumps100 Side-to-Side Crunch400m Run  *1 min Rest, repeat at 1/2 reps if you finish "The only bad workout is the one you didn't do."...

read more
CrossFit WOD for Friday 7-14-2017

CrossFit WOD for Friday 7-14-2017

Strength/Skill: The band forces athletes to be aggressive and explode through the hips. Seated box jumps build explosiveness also and apply to olympic lifts, to get faster. Metcon: Complete it at 85-90% effort on each set so you can recharge during the break. Weight...

read more
CrossFit WOD for Thursday 7-13-2017

CrossFit WOD for Thursday 7-13-2017

Strength/Skill: Work on cycling the snatches. Rope Climbs/Strict PUs for back strength. Focus on efficiency and large movement. Metcon: All rounds for quality and sustained intensity. Warm Up Circle Warm Up Mobility World's Greatest Stretch x20s each pose...

read more
Burn WOD for Thursday 7-13-2017

Burn WOD for Thursday 7-13-2017

32 min to complete:400m Farmer Carry400m Run 4 Rds: 20 Squats20 Push Ups20 Flutterkicks 2ct.20 SDHP 400m Farmer Carry400m Run  4Rds:20 Sit Ups20 Jumping Lunges20 Russian Swings20 Ring Rows"The only bad workout is the one you didn't do." - Anonymous...

read more
CrossFit WOD for Wednesday 7-12-2017

CrossFit WOD for Wednesday 7-12-2017

Strength/Skill: Weight stays the same for each set. Pistol practice: don't half ass it because you can't do them, practice is how we get better.  Metcon: All sets should be around 80-85% effort. S2OH weight should be moderate-done in 3 sets or...

read more

Foxwing Fitness has group workouts Monday through Saturday

Questions?