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WOD

View a Week of Sample Programming

7
Mar
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150307

Main – CrossFit Weightlifting Hang Clean (12 Minutes to 3RM Hang Clean) Conditioning -Optional 15.2 Make-up Metcon (Time) 4 Rounds: 400m Row 10 Hang Power...
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6
Mar
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150306

Main – CrossFit Conditioning CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds...
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5
Mar
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150305

Main – CrossFit Skill 15 Minutes to make up missed lifting (excluding Tuesday’s squats) or work on a skill of your choice. Conditioning Metcon (AMRAP...
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4
Mar
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150304

Main – CrossFit Weightlifting Every 1:30 for 9:00 (7 Total Sets), complete 1&2. 1: 2 Position Snatch (7×1 2 Position Snatch + 1 OHS @65%)...
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3
Mar
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150303

Main – CrossFit Strength Rest 2:00 Between 1&2. 1: Back Squat (20 RM 65-70% of your 1RM is a good starting point) 2: Front Squat...
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1
Mar
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150302

Main – CrossFit Weightlifting Every 1:30 for 9:00 (7 total sets), complete 1&2. 1: 2 Position Clean and Jerk (7×1 2 Position Clean & Jerk...
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28
Feb
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150228

Main – CrossFit Mobility -Banded Posterior Chain Floss 2:00 ea. -Foam Roll Lats 2:00 ea. Conditioning Metcon (Time) 3 Rounds: Row 300m 30 Mtn Climbers...
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27
Feb
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150227

Main – CrossFit Conditioning CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75#...
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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!