WOD

Modig Fitness – CrossFit Mobility ROMWOD Gymnastics Rope Climb, Bar/Rings Hollow Arch. Strength 1: Hex Press (3×15) 2: Push-ups (Deficit 3xME) 3: Pendlay Row (3×12... Read More

Modig Fitness – CrossFit Warm-up Row 8 Arm Circles 8 Leg Swings 8 KB Sumo DL (no high pull) 2-5 Wall Walks/ Ring Dips/ HSPU... Read More

Modig Fitness – CrossFit Strength 1a: Bulgarian Split Squat (4×10 Each Leg (bodyweight only) 1b: Banded Good Mornings (4×15) Conditioning 1: Metcon (Calories) :30 on... Read More

Modig Fitness – CrossFit Weightlifting Every :45sec for 7 Rounds. Touch and go is ideal. Power Clean & Push Jerk (5 Power Clean+Push Jerks @65%)... Read More

Modig Fitness – CrossFit Warm-up Tic Tac Toe Metcon (Time) 10-1-10 Pull ups KB Swings Toes to Bar Cal Bike * Must come to class... Read More

Modig Fitness – CrossFit Conditioning Metcon (Time) In a team of 3, accumulate 5000m on a rower. Partner 1: Row Partner 2: 12 Burpee Step... Read More

Modig Fitness – CrossFit Warm-up Row/Ride/Rope 10 KBS 10 Goblet Squats 10 Push Ups 10 Lunges Strength Front Squat (1RM) Conditioning Metcon (Time) 21-15-9 Pull... Read More

Modig Fitness – CrossFit Mobility ROMWOD Gymnastics Handstand Push ups, Kipping Pull ups, Rope Climb Endurance Metcon (Calories) 4 Rounds: 4 Minute Air Bike 1... Read More

Modig Fitness – CrossFit Warm-up Row/Bike/Rope 8 Leg Swings 8 Arm Circles 8 Good Mornings 8 Front Squats 5 Strict Press 3 Hang Cleans Weightlifting... Read More

Modig Fitness – CrossFit Strength Back Squat (1RM) If you have previously used a walk out before maxing, please do so today as well. If... Read More