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WOD

View a Week of Sample Programming

4
Apr
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150404

Main – CrossFit Weightlifting Hang Clean & Jerk (2+1 10 Minutes to max the complex.) Just Above Knee Conditioning Metcon (AMRAP – Rounds and Reps)...
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3
Apr
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150403

Main – CrossFit Strength Front Squat (20 Minutes to a 3RM) Conditioning 15 Minute cut-off. Full Snatches. 1: Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# 2:...
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2
Apr
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150402

Main – CrossFit Skill 12 Minutes to make up missed lifting or work on a skill of your choice. Conditioning Metcon (Time) Row 500m -then-...
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1
Apr
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150401

Main – CrossFit Weightlifting 2 Position Snatch (Every :45 Sec for 7 Sets- 2 Pos. Snatch+OHS@65%) Floor/Hang Conditioning Metcon (Time) 4 Rounds: 20 Wall Balls...
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31
Mar
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150331

Main – CrossFit Strength Back Squat (4×5@70%) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 8 Minutes: 5 Power Clean (155/105) 5 Push Jerk (155/105)...
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30
Mar
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150330

Main – CrossFit Weightlifting 2 Position Clean and Jerk (1 Every :45 seconds for 7 sets @70%) Floor/Hang Conditioning Metcon (Time) 3 Rounds: 400m Run...
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28
Mar
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150328

Main – CrossFit Weightlifting Hang Snatch (4×3@65-70%) Conditioning Metcon (Time) 6 Rounds: Run 200m 10 Russian KB Swings 10 Ring Rows 20 Double Unders
27
Mar
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150327

Main – CrossFit Conditioning 1: CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters,...
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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!