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WODwell

@wodwellcf

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💪 Smarter functional fitness for the independent athlete.
🌍 Train anywhere, with any gear.
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61

4

a year ago

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BK : 5/23/26 : Never Forgotten ❤️🇺🇸
26 Minute AMRAP
200 meter Run
5 Dumbbell Farmer’s Carries, 30 feet (2x50/35 lb)
23 Dumbbell Box Step Ups, 20 inches (2x50/35 lb)
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Perform the farmers carries on a 15 foot course. 1 Carry = 15 feet out, 15 feet back by @wodwellcf

51

4

2 months ago

My 13th CrossFit Open. I keep waiting for it to get easier.

#wodwell #functionalfitness #elementprogram #homegym by @wodwellcf

36

0

8 months ago

Missing @wodwell_lisa on this one, so I invited the boys to join me for a backyard session. We had a 17-minute window to get after it before the storm hit and dinner was served.

Just a snapshot of the daily routine. Love when my boys want to join me.

The Workout:

“Cupid’s Triplet” 💘
(From the @WODwell ELEMENT program)
7 Rounds For Time:
• 14/10 Calorie Air Bike
• 14 V-Ups
• 42 Double-Unders

Finished just in time. 🏆

#WODwell #BackyardWorkout #DadLife #DoubleUnders #FunctionalFitness by @wodwellcf

40

2

8 months ago

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“Ego is the enemy.”
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It’s benchmark week. 3 days in so far and I scaled every workout:

“Nate” to:
20 minutes of:
2 Ring rows (feet elevated on bench, neutral grip)
4 DB bench press (neutral grip) (2x35lb)
8 DB front squats (2x35lb)
Why? My shoulder that was injured in the past was cranky and I wanted to work around it🤔
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“5k Row”
Rowed 5,000m at an easier pace than normal because I was on shift at the firehouse and didn’t want to redline 🤷‍♂️
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“The CrossFit Total”
Tight on time due to a tight schedule - gave only 10 minutes for each lift and stayed relatively lighter than my baseline on the strict press.🙋‍♂️

Guess what? I’m glad I did the workouts instead of skipping them just because they didn’t “look” good for my own ego on the whiteboard.
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It’s not one workout today or this week that makes the difference, it’s consistency over-time that adds up.
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Leave your your ego at the door 👊

#crossfit #crossfittrsining #wodwell #element by @wodwellcf

82

3

9 months ago

You don’t need perfect conditions to keep training. (Especially when you’re “in season” for your sport - for me, it’s skiing 🤙⛷️)

Sometimes you get a barbell.
Sometimes you get a hallway and an ice storm.

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Away skiing with the family today.
Weather shut things down.
So instead of forcing it, I adapted.

Pulled a few movements from across the week that I’ll miss when I’m skiing.
Kept the stimulus simple.
And got after it.

15-minute AMRAP
3 L-pull ups
5 DB front squats (2x45)
7 hand-release push ups

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Nothing fancy.
Just enough loading to stay honest.
Just enough gymnastics to demand movement quality.
Just enough conditioning to move quick and get my heart rate up.

This is what “fitness you can rely on” looks like. (Plus getting 8 hours of sleep, fasting, then eating a balanced meal of protein, veggies, fruit, and healthy fats).

Simple pieces.
Clear intention.
No excuses — just adjustment.

Question for you:
If your plan got disrupted today… did you default to nothing or did you adapt and train anyway? Did you decide to get enough sleep or be intentional about your nutrition choices?

Those decisions add up 👊

#crossfit #crossfittrsining #wodwell #element #skiing by @wodwellcf

92

7

10 months ago

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Merry Christmas and Happy Holidays from Team WODwell! 🎅🎄
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Our version of the “12 Days of Christmas” workouts ( see at the bottom of post) feature a balanced and approachable movement sequence for athletes working out at home and affiliate owners and coaches:
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Less complex and high skill movements leave for more simple scaling options, less equipment / space needs, and, if running a class, more time to actually teach, see, and assess movement AND HAVE MORE FUN! 👊
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Hit the link in bio for the workout brief and movement demos on our YouTube page.
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Less ego. More stimulus. Better fitness
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For Time
1 Dumbbell Turkish Get-Up (50/35 lb)
2 Strict Toes-to-Bar
3 Burpees Over the Dumbbell
4 Dumbbell Power Snatches (alternating) (50/35 lb)
5 Supermans
6 Push-Ups
7 Single Dumbbell Front Squats (50/35 lb)
8 Single-Arm Dumbbell Hang Power Cleans (50/35 lb)
9 Dumbbell Sumo Deadlifts (50/35 lb)
10 Walking Lunge Steps (alternating)
11 Strict Sit-Ups
12 Dumbbell Swings (50/35lb)
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#crossfit #crossfittrsining #wodwell #element #12daysofchristmas by @wodwellcf

50

3

10 months ago

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What a balanced week of training so far looks like:

Monday
“Double Carried”
15 Minute AMRAP
45 Double Unders
100 meter Kettlebell Farmers Carry (2x70/35 lb)
- I scaled to a 12 cal C2 bike and 7x50’ farmers carries

Tuesday
“Tabata This”
Tabata the Following:
Row for Calories
Rest 1 Minute
Air Squats
Rest 1 Minute
Pull-Ups
Rest 1 Minute
Push-Ups
Rest 1 Minute
Sit-Ups

Wednesday
“1.5 Mile Run”
For Time
Run 1.5 Miles

Thursday
Active Recovery Day

Less ego. More stimulus. Better fitness

Hit the link and bio to start training with us 👊

#crossfit #crossfittrsining #wodwell #element by @wodwellcf

80

3

10 months ago

A few days ago, instead of a workout, I chose an optimization day to prep food for a few days at the firehouse, then do some yoga and breathing exercises..
…..
Most athletes think balance means handstands and pistols.

But the real balance — the hard kind — is knowing when to pull back.

Anyone can grind. Anyone can empty the tank and call it “work ethic.”

The real skill is matching intensity with recovery.

And that takes more discipline than any metcon.

Because holding back when you want to hammer down?
That’s elite decision-making.

The amateur trains for today’s ego.
The professional trains for tomorrow’s capacity.

So this week, treat your recovery like it’s on the whiteboard.

Do the maintenance.
Eat.
Sleep.
Let your body catch up to your ambition.

Don’t let “more” be the thing that breaks you.

#crossfit #crossfittrsining #wodwell #element by @wodwellcf

76

12

10 months ago

The holiday season can shake up your routine - more travel, meals out, more socializing, different sleep. It’s all normal, and it’s exactly why scaling exists.⁠
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Scaling isn’t about doing less. It’s about meeting your body (and your environment) where it is today.⁠
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No barbell? Match the pattern with what you’ve got.⁠
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Feeling a little sluggish after less sleep than usual? Ease the reps or tempo.⁠
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Small, smart adjustments keep your training effective — even when life looks a little different.⁠
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It's all built in to the ELEMENT program which does the thinking for you when it comes to scaling workouts.⁠
⁠
#wodwell #functionalfitness #independentathlete #trainwithstructure by @wodwellcf

39

0

10 months ago

What Do You Train For?
Outside of my family, my long-term health, and the fire service, I train so I can ski.
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Squatting heavy with sound mechanics relative to my capacity is essential to my skiing (and athletic capacity in any other physical endeavor !)
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Here’s why:

Skiing is a constant cycle of absorbing, controlling, and producing force.
Heavy triples train the exact same pattern—just in a cleaner, more controlled environment.

• Absorption:
The eccentric strength you build here is what keeps your knees from collapsing when you hit crud, drops, or high-G turns.

• Control:
A stable spine and strong midline let you stay stacked over your skis instead of getting tossed into the backseat.

• Production:
Triple-rep power translates to quicker edge changes, stronger initiations, and the ability to drive pressure into the ski without wasting energy.

• Durability:
More strength = more margin for error when terrain or speed spikes.

This isn’t just about a heavier squat.
It’s about building the chassis you ski on…and do any other physical activity on as well!

#crossfit #crossfittraining #wodwell #element #skiing by @wodwellcf

66

4

10 months ago

Powerful days start with clear lines.

And Excalibur draws a sharp one.

3 Rounds For Time
750 meter Row
25 Deadlifts (135/95 lb)

Nothing fancy. Nothing hiding.
Just you, your lungs, and your hinge pattern.

The stimulus is simple:
Hold a steady rowing pace that doesn’t spike you early.
Then move right into clean, unbroken deadlift mechanics — neutral spine, full-foot pressure, bar close.
Quality first. Intensity second.
Always.

The trap here is going out hot and blowing up by Round 2.
The win is staying disciplined enough to build your pace instead of chase it.

Ask yourself:
Can I maintain movement standards even when the legs start to fatigue?
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#wodwell #element #fitness #crossfit

If you want more training that hits like this — simple, intentional, effective — come train with us. Hit the link in bio 👊 by @wodwellcf

206

7

a year ago