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WOD

View a Week of Sample Programming

17
Jul
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U160717

Modig Fitness – CrossFit Metcon Air Dyne Golf () Metcon 800m Run 1 Rope Climb 30 Box Jumps 20 Pull-ups 30 walking lunges 20 Push...
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16
Jul
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160716

Modig Fitness – CrossFit Warm-up – Foam Roll Lats -LAX Pecs 4:00 Run 1 lap 10 PVC pass-throughs 10 OHS -then- Coach lead Snatch warm-up...
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15
Jul
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160715

Modig Fitness – CrossFit Warm-up -Foam Roll T-spine -Foam Roll IT/Quads 6:00- Run 1 lap or bike 10 leg swings 10 arm circles 10 sit...
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14
Jul
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160714

Modig Fitness – CrossFit Skill Handstand Push Up Progression Conditioning Metcon (Time) 3 Rounds: 15 KB Swings Run 250 (2 Laps) 10 V-ups Mobility ROMWOD
13
Jul
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160713

Modig Fitness – CrossFit Warm-up Strength Deadlift (3@70%, 3@75%, 1@85%, 1@95%, 1@100-103%) Conditioning Metcon (Time) 7 Rounds: 10 Wall Balls (20/14) 10 Pull ups
12
Jul
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160712

Modig Fitness – CrossFit Strength Warm-up -Foam Roll IT -LAX Glutes 6:00: 10 KB Swings 10 Goblet Squats 10 Goblet Lunges 10 KB Sumo DL...
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11
Jul
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160711

Modig Fitness – CrossFit Weightlifting Warm-up -Foam Roll T-Spine 6:00: 10 Leg Swings 10 Arm Circles Row 5-10 Cal 5-10 Strict Press 5-10 Straight Leg...
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10
Jul
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U160710

Modig Fitness – CrossFit Metcon Metcon (Time) Partner WOD – only 1 partner works at a time 100 Partner WallBalls (14#) 100 KB Swings (35/55)...
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At Modig Fitness, we offer two different training options for every CrossFit workout. Athletes may choose Performance (P) or Fitness (F) each day. Our Performance option generally includes more barbell volume, more technical gymnastics movements, and heavier Rx weights. Either option is designed to provide amazing results!