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WOD

View a Week of Sample Programming

6
Feb
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150206

Main – CrossFit Strength Back Squat (3@75%, 4×3@80%) Conditioning Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsYou may complete the cleans as power or...
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5
Feb
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150205

Main – CrossFit Mobility -Foam Roll IT Bands 3:00 each side. -Couch Stretch 3:00 each side. Skill 12 Minutes to make up missed lifting or...
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4
Feb
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150204

Main – CrossFit Weightlifting Perform 1a & 1b as a 12:00 Alternating EMOM. Even- C&J Odd- Lateral Jumps 1a: Clean and Jerk (3 Cleans +...
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3
Feb
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150202

Main – CrossFit Strength Back Squat (3@70%, 4×3@75%) Conditioning Metcon (Time) 25 Pull ups -Rest 1:00- 30 Power Cleans (135/95) -Rest 1:00- 100 Double Unders
2
Feb
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150202

Main – CrossFit Weightlifting Perform 1a & 1b as a 12:00 Alternating EMOM. Even- Snatch Odd- Burpees 1a: Snatch (6×5@60%) 1b: Burpees (6×12) Conditioning Metcon...
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31
Jan
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150131

Main – CrossFit Weightlifting 1: Clean (6:00 to a 1RM) The goal is not necessarily a new PR, we are just looking for a number...
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30
Jan
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150130

Main – CrossFit Strength Back Squat (4×2@75%) Conditioning Metcon (AMRAP – Reps) 10 Minutes to Complete: 100 Double-Unders 50 Wall Balls (20/14) Max Reps Pull...
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29
Jan
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150129

Main – CrossFit Mobility -Banded external hip capsule rotation -First Rib MOB w/PVC Skill 15 Minutes to make up missed lifting or work on a...
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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!