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WOD

View a Week of Sample Programming

13
Feb
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160213

Modig Fitness – CrossFit Strength Hang Snatch (8:00 to max Hang Snatch + 3 OHS) Conditioning Metcon (AMRAP – Reps) AMRAP 10:00 (Rx) 3 Cleans...
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12
Feb
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160212

Modig Fitness – CrossFit Strength Front Squat/Back Squat (3×2/3 (Front/Back)@ 75% of 160209) Rack Front Squats and Immediately Begin Back Squats Conditioning Metcon (Time) 10...
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11
Feb
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160211

Modig Fitness – CrossFit Skill 15 Minutes to make up missed lifting or work on a skill of your choice. Conditioning Metcon (Time) Row 1000m...
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10
Feb
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160210

Modig Fitness – CrossFit Weightlifting Alternating 12:00 EMOM Even- Snatch Odd- Burpees 1a: Snatch (6×5@65%) 1b: Burpees (6×10) Conditioning Metcon (Time) 3 Rounds: 15 Pull...
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9
Feb
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160209

Modig Fitness – CrossFit Strength Front Squat/Back Squat (15 Minutes to max the combo 3 Front/4 Back) Rack Front Squats and Immediately Begin Back Squats...
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8
Feb
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160208

Modig Fitness – CrossFit Weightlifting Perform 1a & 1b as an alternating EMOM for 12:00. Even- C&J Odd- Ring Dips 1a: Clean and Jerk (3...
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6
Feb
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160206

Modig Fitness – CrossFit Weightlifting Hang Snatch (7:00 EMOM- 3 Hang Snatches@65%) Conditioning Metcon (Time) With a partner: 150 Wall Balls (20/14) -Partner holds wall...
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5
Feb
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160205

Modig Fitness – CrossFit Strength Front Squat/Back Squat (3×2/3@75% of 160202) Rack Front Squats and Immediately Begin Back Squats Conditioning Metcon (AMRAP – Rounds and...
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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!