blog-logo-2WOD+BLOG

BY Foxwing Fitness

Leah’s Home WOD #30

I get the CompTrain emails but they often time don't work for what I need for the day or they have movements I can't do because of my shoulders. This was one that was based on something they had but then I changed all the movements. So not really what they had at all...

read more

Leah’s Home WOD #29

This time, just running and abs. The last post and this one were a bit of a deload week for me as I had just come back from vacation. I used my spin bike for this since I don't have an assault bike.  Modifications:  Bike ---->  Any other cardio: assault...

read more

Leah’s Home WOD #28

Running, abs and kettlebells. Really straightforward. Pick a KB that's a bit heavier than you can do for 25 unbroken. By the end you'll thank me you went heavier. Treat it like a sprint even though it'll be around 15 mins.  Modifications:  Kettlebell swing ----> ...

read more

Leah’s Home WOD #27

Some of you may have known that I for the second half of August Fox and I went to Washington for a lovely two week vacation. I was lucky enough to get to drop into CrossFit Kirkland twice which was less than 1/2 mile from my dad's house. However, I didn't want to go...

read more

Leah’s Home WOD #26

This first WOD isn't crazy hard, just a bit mental. If you don't have a wreck bag, you can substitute DBs or KBs. I did it in the front rack position but you could also do OH DB holds or holding the weights by your sides. Basically, just weighted walking lunges for 50...

read more

Leah’s Home WOD #25

This is a longer workout with a good combo of strength and cardio. Those deadlifts are just about the only way I like to do DL because they are easier, but they also help increase strength and explosion from the bottom. The DB squats are held down, not in the front...

read more

Leah’s Home WOD #24

Happy Labor Day! I hope you all are enjoying your long weekend! Here's a longish WOD that's not too terribly taxing (for those that might have been imbibing for a couple days already, wink wink), but it is still challenging enough because you should be sustaining your...

read more

Leah’s Home WOD #23

This was a workout where I was super sore but still wanted to workout. Everything about this workout was hard when sore. Had I not been, it would have been a bit faster and a good burner.  Modifications:  Manmakers ---->  Just go lighter if necessary  Parallette Dips...

read more

Leah’s Home WOD #22

The first WOD was quick but rough. The second part I slowed it down and really took my time on form and going heavier.  Modifications:  Box Jumps ---->  Step UpsFront Squats ----> Goblet SquatsKBS ----> Russian Swings or Sumo DLBB Curl ----> DB...

read more

Leah’s Home WOD #21

These darn workouts with 5 rounds. Such a mental game. Overall, this one is pretty fun.  Modifications: Box Jumps ---->  Step Ups

read more

Leah’s Home WOD #20

Don't let the pattern confuse you: 200m Run - 3Rds of given couplets - 100m Sandbag then back to the 200m Run etc. Modifications:  Straight Arm Push Downs ---->  Banded Lat Pull DownBench ----> DBs are fine as well

read more

Leah’s Home WOD #19

These ones are always so deceiving. Since there's so few reps it always appear it'll fly by. However, fatigue sets in for sure! I really tried to push it on the clean since I don't clean heavy that often. For the 3 reps, SA means single arm, so it was 3 on each side. ...

read more

Leah’s Home WOD #18

I really enjoyed this workout, but box jumps are my jam and abs are just lovely, so it was a perfect pairing together for me. It probably would have gone faster if I could run decently too. For you runners, this one literally might be like 5-10 mins less. Those 30"...

read more

Leah’s Home WOD #17

This is performed 1x through, kind of as a max effort, so weights should be where you can do 18 and not many more, since you're only going through once.  Modifications:  Box Squat ----> Goblet Box Squat Incline DB Curls ----> Use a swiss ball for the incline position...

read more

Leah’s Home WOD #16

This was a strength session i did but it seemed boring to do it without turning it into a bit more like my normal style of workouts.  Modifications:  Sumo DL ----> Use a DB or KB BB Romanian DL ----> Use DBsT-Bar Row ---> Bent Over DB RowSupinated Lat Pull Down ---->...

read more

blog-logo-2WOD+BLOG

BY Foxwing Fitness

Leah’s Home WOD #30

I get the CompTrain emails but they often time don't work for what I need for the day or they have movements I can't do because of my shoulders. This was one that was based on something they had but then I changed all the movements. So not really what they had at all...

read more

Leah’s Home WOD #29

This time, just running and abs. The last post and this one were a bit of a deload week for me as I had just come back from vacation. I used my spin bike for this since I don't have an assault bike.  Modifications:  Bike ---->  Any other cardio: assault...

read more

Leah’s Home WOD #28

Running, abs and kettlebells. Really straightforward. Pick a KB that's a bit heavier than you can do for 25 unbroken. By the end you'll thank me you went heavier. Treat it like a sprint even though it'll be around 15 mins.  Modifications:  Kettlebell swing ----> ...

read more

Leah’s Home WOD #27

Some of you may have known that I for the second half of August Fox and I went to Washington for a lovely two week vacation. I was lucky enough to get to drop into CrossFit Kirkland twice which was less than 1/2 mile from my dad's house. However, I didn't want to go...

read more

Leah’s Home WOD #26

This first WOD isn't crazy hard, just a bit mental. If you don't have a wreck bag, you can substitute DBs or KBs. I did it in the front rack position but you could also do OH DB holds or holding the weights by your sides. Basically, just weighted walking lunges for 50...

read more

Leah’s Home WOD #25

This is a longer workout with a good combo of strength and cardio. Those deadlifts are just about the only way I like to do DL because they are easier, but they also help increase strength and explosion from the bottom. The DB squats are held down, not in the front...

read more

Leah’s Home WOD #24

Happy Labor Day! I hope you all are enjoying your long weekend! Here's a longish WOD that's not too terribly taxing (for those that might have been imbibing for a couple days already, wink wink), but it is still challenging enough because you should be sustaining your...

read more

Leah’s Home WOD #23

This was a workout where I was super sore but still wanted to workout. Everything about this workout was hard when sore. Had I not been, it would have been a bit faster and a good burner.  Modifications:  Manmakers ---->  Just go lighter if necessary  Parallette Dips...

read more

Leah’s Home WOD #22

The first WOD was quick but rough. The second part I slowed it down and really took my time on form and going heavier.  Modifications:  Box Jumps ---->  Step UpsFront Squats ----> Goblet SquatsKBS ----> Russian Swings or Sumo DLBB Curl ----> DB...

read more

Leah’s Home WOD #21

These darn workouts with 5 rounds. Such a mental game. Overall, this one is pretty fun.  Modifications: Box Jumps ---->  Step Ups

read more

Leah’s Home WOD #20

Don't let the pattern confuse you: 200m Run - 3Rds of given couplets - 100m Sandbag then back to the 200m Run etc. Modifications:  Straight Arm Push Downs ---->  Banded Lat Pull DownBench ----> DBs are fine as well

read more

Leah’s Home WOD #19

These ones are always so deceiving. Since there's so few reps it always appear it'll fly by. However, fatigue sets in for sure! I really tried to push it on the clean since I don't clean heavy that often. For the 3 reps, SA means single arm, so it was 3 on each side. ...

read more

Leah’s Home WOD #18

I really enjoyed this workout, but box jumps are my jam and abs are just lovely, so it was a perfect pairing together for me. It probably would have gone faster if I could run decently too. For you runners, this one literally might be like 5-10 mins less. Those 30"...

read more

Leah’s Home WOD #17

This is performed 1x through, kind of as a max effort, so weights should be where you can do 18 and not many more, since you're only going through once.  Modifications:  Box Squat ----> Goblet Box Squat Incline DB Curls ----> Use a swiss ball for the incline position...

read more

Leah’s Home WOD #16

This was a strength session i did but it seemed boring to do it without turning it into a bit more like my normal style of workouts.  Modifications:  Sumo DL ----> Use a DB or KB BB Romanian DL ----> Use DBsT-Bar Row ---> Bent Over DB RowSupinated Lat Pull Down ---->...

read more

Questions?