blog-logo-2WOD+BLOG

BY Foxwing Fitness

Leah’s Home WOD #38

I wish I would have written down the time for this one but unfortunately I forgot. Nice way to get some extra, less intensive, shoulder work in.  The waiter carry was the same each round, so it ends up being 9 rounds at 50m, but it's 25m one arm, 25m the other arm....

read more

Leah’s Home WOD #37

Similar pattern to a CompTrain one but per usual I changed the movements. Sometimes I don't like to think so using their format for the day works well for me. Then the movements just come to me. I try not to cherry pick my workouts but I know it happens especially...

read more

Leah’s Home WOD #36

Two rounds of this would have been a kick butt workout but alas, I didn't have that much time or energy. Touchdown squats are like frog jumps.  Modifications:  DB Front Squats ----> Goblet SquatsLat Pull Down  ---->  DB BO Row or Banded Lat Pulldown DB Curtis...

read more

Beach Workout THIS SATURDAY

Don't forget that we have a beach workout THIS Saturday, October 13th at 9am We'll meet on Linden Field and you'll want to bring a yoga mat and/or a large beach towel because the grass will be wet from the dew. Please RSVP to me (leah@foxwingfitness.com or text me if...

read more

Leah’s Home WOD #35

I felt like this workout was really quick and surprised to see it took me nearly 27 mins when I was done. I used 35# on the KB swings as well. I started a cut a couple weeks ago, so you'll notice the workouts I'm posting won't be as long, basically because I'm not...

read more

Leah’s Home WOD #34

Great little Metcon today, still a bit challenging on the lunges. Followed up with a fantastic upper and lower body strength circuit.  Modifications:  Box Jumps ---->  Step UpsFront Rack Reverse Lunges ----> FR Squats or whichever lunge position feels goodAb...

read more

Leah’s Home WOD #33

Based off of a CompTrain workout but altered so I could actually do the movements with my shoulders. I also added in the runs because...cardio and I of course wanted it to be a longer WOD. Lunges steps was 10 total, not each leg.  Modifications:  KBs ---->  Can be...

read more

WORKOUT AT THE BEACH – Oct. 13th 9am

Hey everyone! Now that I'm back in the groove of things after a two week vacation and getting Fox back in school, I'm finally able to schedule another workout at the beach. It will be Saturday Oct. 13th at 9am. We'll meet on Linden Field and you'll want to bring a...

read more

Leah’s Home WOD #32

This was a strength workout I did, lower weight since it ends up being 60 reps of each. I didn't time this one. The DL was done with a KB but was NOT single leg this time. Modifications:  KB Romanian DL ---->  Could also be done with a BB Standing Straight Arm Push...

read more

Leah’s Home WOD #31

Strength focused with little bits of cardio. This was a long one for me and when I really started to get back to it after my long vacation. It wasn't super heavy or taxing but just felt good.  Modifications:  Arnold's ---->  Lateral Raises BO Row ---->  DBs Ok...

read more

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

blog-logo-2WOD+BLOG

BY Foxwing Fitness

Leah’s Home WOD #38

I wish I would have written down the time for this one but unfortunately I forgot. Nice way to get some extra, less intensive, shoulder work in.  The waiter carry was the same each round, so it ends up being 9 rounds at 50m, but it's 25m one arm, 25m the other arm....

read more

Leah’s Home WOD #37

Similar pattern to a CompTrain one but per usual I changed the movements. Sometimes I don't like to think so using their format for the day works well for me. Then the movements just come to me. I try not to cherry pick my workouts but I know it happens especially...

read more

Leah’s Home WOD #36

Two rounds of this would have been a kick butt workout but alas, I didn't have that much time or energy. Touchdown squats are like frog jumps.  Modifications:  DB Front Squats ----> Goblet SquatsLat Pull Down  ---->  DB BO Row or Banded Lat Pulldown DB Curtis...

read more

Beach Workout THIS SATURDAY

Don't forget that we have a beach workout THIS Saturday, October 13th at 9am We'll meet on Linden Field and you'll want to bring a yoga mat and/or a large beach towel because the grass will be wet from the dew. Please RSVP to me (leah@foxwingfitness.com or text me if...

read more

Leah’s Home WOD #35

I felt like this workout was really quick and surprised to see it took me nearly 27 mins when I was done. I used 35# on the KB swings as well. I started a cut a couple weeks ago, so you'll notice the workouts I'm posting won't be as long, basically because I'm not...

read more

Leah’s Home WOD #34

Great little Metcon today, still a bit challenging on the lunges. Followed up with a fantastic upper and lower body strength circuit.  Modifications:  Box Jumps ---->  Step UpsFront Rack Reverse Lunges ----> FR Squats or whichever lunge position feels goodAb...

read more

Leah’s Home WOD #33

Based off of a CompTrain workout but altered so I could actually do the movements with my shoulders. I also added in the runs because...cardio and I of course wanted it to be a longer WOD. Lunges steps was 10 total, not each leg.  Modifications:  KBs ---->  Can be...

read more

WORKOUT AT THE BEACH – Oct. 13th 9am

Hey everyone! Now that I'm back in the groove of things after a two week vacation and getting Fox back in school, I'm finally able to schedule another workout at the beach. It will be Saturday Oct. 13th at 9am. We'll meet on Linden Field and you'll want to bring a...

read more

Leah’s Home WOD #32

This was a strength workout I did, lower weight since it ends up being 60 reps of each. I didn't time this one. The DL was done with a KB but was NOT single leg this time. Modifications:  KB Romanian DL ---->  Could also be done with a BB Standing Straight Arm Push...

read more

Leah’s Home WOD #31

Strength focused with little bits of cardio. This was a long one for me and when I really started to get back to it after my long vacation. It wasn't super heavy or taxing but just felt good.  Modifications:  Arnold's ---->  Lateral Raises BO Row ---->  DBs Ok...

read more

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

Questions?