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WOD

View a Week of Sample Programming

19
Jan
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150119

Main – CrossFit Weightlifting Hang Snatch (EMOM 7:00 4 Hang Snatches @ 70%) Conditioning Rest 1:00 Between 1&2. 1: Metcon (AMRAP – Rounds and Reps)...
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17
Jan
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150117

Main – CrossFit Weightlifting 1: Power Clean (8:00 to a 1 RM) 2: Power Clean (1 Max Effort Unbroken Set @60%- Touch & Go) Conditioning...
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16
Jan
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150116

Main – CrossFit Strength Back Squat (5×3@80%) Conditioning Metcon (5 Rounds for reps) 5 Rounds: :30 Sec. ME Pull ups :30 Sec. ME Hand Release...
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15
Jan
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150115

Main – CrossFit Mobility -Barbell Quad Smash 2:00 Each Side. -Banded Posterior Chain Floss 2:00 Each Side. Skill 15 Minutes to make up missed lifting...
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14
Jan
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150114

Main – CrossFit Mobility -Banded OH Distraction 2:00 Each Side -LAX Chest 2:00 Each Side Weightlifting Hang Snatch (EMOM 7:00 4 Hang Snatches @ 65%)...
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13
Jan
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150113

Main – CrossFit Strength Back Squat (5×5@75%) Conditioning 1: Metcon (AMRAP – Reps) 4:00 AMRAP: 7 Power Snatches (95/65) 14 Step Down Box Jumps (24/20″)Rest...
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12
Jan
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150112

Main – CrossFit Mobility -Double LAX T-Spine Smash -2:00 in Bottom of Squat Weightlifting Hang Clean & Jerk (EMOM 7:00 3 Hang Clean&Jerks @70%) Just...
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10
Jan
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150110

Main – CrossFit Weightlifting 1: Power Snatch (8 Minutes to 1RM) 2: Power Snatch (1 set ME Unbroken Reps @ 50% of #1) Conditioning Metcon...
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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!