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WOD

View a Week of Sample Programming

17
Feb
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150217

Main – CrossFit Strength Back Squat (3@70%, 3@75%, 3@80%, 3@85%, 3RM) Use your SET percentages. You have 20 minutes & 1 attempt at a 3RM....
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16
Feb
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150216

Main – CrossFit Weightlifting Perform 1a & 1b as a 12:00 Alternating EMOM. 1a: Clean and Jerk (2 Cleans + 1 Front Squat + 1...
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14
Feb
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150214

Main – CrossFit Conditioning Metcon (Time) 4 Rounds: Run 400m 20 Russian Kettlebell Swings (55/35) Row 400m
13
Feb
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150213

Main – CrossFit Strength Back Squat (3@75%, 2×3@80%, 2×3@85%) Conditioning Metcon (Time) 10 Minutes to Complete: 2 Deadlifts (185/125) 10 Lateral Bar Jumps 4 Dealifts...
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12
Feb
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150212

Main – CrossFit Mobility -Banded OH Distraction 2:00 Ea. -Foam Roll Quads & ITs 2:00 Ea. Skill 15 Minutes to make up missed lifting or...
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11
Feb
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150211

Main – CrossFit Weightlifting Perform 1a & 1b as a 12:00 Alternating EMOM. 1a: Snatch (5@65%) Burpees (10 Burpees) Conditioning Metcon (Time) 100 Wall Balls...
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10
Feb
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150210

Main – CrossFit Strength Back Squat (3@70%, 3@75%, 3×3@80%) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 10 Minutes: 50 Toes to Bar 40 Wall...
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9
Feb
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150209

Main – CrossFit Weightlifting Perform 1a & 1b as and alternating EMOM for 12:00. 1a: Clean and Jerk (3 Cleans + 1 Jerk @70%) Cleans...
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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!