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WOD

View a Week of Sample Programming

24
Sep
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150924

Modig Fitness – CrossFit Strength Pull-ups (3xME Strict Pull ups) Conditioning Metcon (Time) 3 Rounds: 300m Row 20 KB Swings (55/35) 10 Step Down Box...
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23
Sep
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150923

Modig Fitness – CrossFit Strength 1: Deadlift (5RM add 10 lbs to last workout) Conditioning Metcon (Time) 3 Rounds: 75 Double Unders Run 800m
22
Sep
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150922

Modig Fitness – CrossFit Strength Back Squat (3×5 add 5lbs. to last workout) Conditioning Metcon (Time) 5 Rounds: 8 Pull ups 4 Front Squats (135/95)...
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19
Sep
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150919

Modig Fitness – CrossFit Conditioning Metcon (Time) 5 Rounds: Run 550m 20 Wall Balls (20/14) 15 Step Down Box Jumps (24/20″)
18
Sep
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150918

Modig Fitness – CrossFit Weightlifting 1: Snatch (12 Minutes to 1RM) 2: Clean and Jerk (12 Minutes to 1RM) 3: Front Squat (12 Minutes to...
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17
Sep
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150917

Modig Fitness – CrossFit Skill 20 Minutes to make up missed lifting or work on a skill of your choice. Conditioning Metcon (AMRAP – Rounds...
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16
Sep
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150916

Modig Fitness – CrossFit Strength Deadlift (20 Minutes to establish a 1RM) Conditioning Metcon (Time) 1000/750m Row 50 KB Swings (55/35) 35 Pull ups
15
Sep
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150915

Modig Fitness – CrossFit Weightlifting Hang Snatch (5×2@65%) Conditioning 1: Metcon (Time) 5 Rounds: 5 Thrusters (115/75) 7 KB Sumo High Pull (55/35) 9 Athletic...
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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!