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WOD

View a Week of Sample Programming

14
Apr
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150414

Modig Fitness – CrossFit Strength You will have 20 minutes to complete both squat variations. Use your time wisely- you will be plenty warm enough...
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13
Apr
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150413

Modig Fitness – CrossFit Weightlifting 3 Position Snatch (12 Minutes to Max the Complex for the day) Low Hang/Hang/High Hang Conditioning Metcon (Time) 5 Rounds:...
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11
Apr
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150411

Modig Fitness – CrossFit Conditioning Metcon (Time) 60 Cal Row 50 Wall Balls (20/14) 40 Burpees 30 Pull ups 20 Step Down Box Jumps (24/20)...
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10
Apr
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150410

Main – CrossFit Strength Have fun and enjoy this, but PLEASE be smart!! Deadlift (20 Minutes to establish a 1RM) Conditioning Rest 3 Minutes between...
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9
Apr
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150409

Main – CrossFit Skill 15 Minutes to make up missed lifting or work on a skill of your choice. Conditioning Metcon (AMRAP – Reps) Tabata:...
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8
Apr
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150408

Main – CrossFit Weightlifting Snatch (15 minutes to establish a 1RM) Conditioning Metcon (Time) 4 Rounds: 10 Power Snatch (95/65) 10 Push Press (95/65) 500/400m...
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7
Apr
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140507

Main – CrossFit Strength Back Squat (20 Minutes to establish an absolute 20RM) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 10 Minutes: 10 Pull...
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6
Apr
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150406

Main – CrossFit Weightlifting Clean and Jerk (15 Minutes to 1RM) Conditioning Metcon (Time) 3 Rounds: Run 400m 20 Wall Balls (20/14) 50 Double Unders
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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!