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WOD

View a Week of Sample Programming

30
Dec
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141230

Main – CrossFit Strength High-Hang Snatch (5×2@ 50% of 1 RM Snatch) Back Squat (Establish a 1 RM)
29
Dec
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141229

Main – CrossFit Strength Push Press (20 Minutes to Establish a 1RM) Conditioning Metcon (Time) 4 Rounds: 10 Pull ups 20 AbMat Sit ups 40...
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27
Dec
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141227

Main – CrossFit Weightlifting Power Clean (5×3@80% of 3RM) Conditioning Metcon (Time) 5 Rounds: Row 400m 5 Power Clean & Push Jerks (155/105) 15 Burpees
26
Dec
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141226

Main – CrossFit Weightlifting Power Snatch (5×3@80% of 3RM) Conditioning Metcon (Time) 42 Wall Balls (20/14) 21 Pull ups 30 Wall Balls (20/14) 15 Pull...
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24
Dec
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141224

Main – CrossFit Conditioning Metcon (Time) 12 Days of Christmas: 1 Deadlift (95/65) 2 Lateral Bar Jumps 3 Push Jerks (95/65) 4 Power Cleans (95/65)...
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23
Dec
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141223

Main – CrossFit Mobility -LAX Glutes 2:00Each Side -Couch Stretch 2:00 Each Side Strength Back Squat (1×5@40%, 1×3@50%, 1×5@60%) Conditioning Metcon (AMRAP – Rounds and...
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22
Dec
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141222

Main – CrossFit Mobility -Banded OH Distraction 2:00 Each Side -Lax Shoulder Blades/T-Spine 2:00 Each Side. Strength Push Press (1×5@40%, 1×3@50%, 1×5@60%) Conditioning Metcon (AMRAP...
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20
Dec
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141220

Main – CrossFit Weightlifting Power Clean (12 Minutes to 3RM Touch & Go) Conditioning Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips
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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!