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WOD

View a Week of Sample Programming

1
Nov
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141101

Main – CrossFit Weightlifting Hang Power Clean (5×3@80% of 3RM) Conditioning Metcon (Time) 4 Rounds: Run 400m 5 Power Cleans (165/115) 10 Toes to Bar
31
Oct
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141031

Main – CrossFit Strength Back Squat (1×5@40%, 1X5@50%, 1×5@60%) Conditioning Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
30
Oct
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141030

Main – CrossFit Mobility -Banded Posterior Chain Floss -External Hip Capsule Rotation Skill 12 Minutes to make up missed lifting or work on a skill...
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29
Oct
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141029

Main – CrossFit Weightlifting Power Snatch (5×3@80% of 3RM) Conditioning Metcon (4 Rounds for reps) 4 Rounds: 1:00 ME Kettlebell Swings (55/35) 1:00 ME Ring...
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28
Oct
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141028

Main – CrossFit Strength Front Squat (3×5@60% of heaviest set of 10 over last 3 weeks) Conditioning Metcon (Time) 3 Rounds 15 Hang Power Cleans...
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27
Oct
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141027

Main – CrossFit Strength Push Press (1X5@40%, 1X5@50%, 1×5@60%) Conditioning Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: Row 500/400m 15 Strict Pull ups...
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25
Oct
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141025

Main – CrossFit Weightlifting Power Snatch (12 Minutes to 3RM – no drops) Conditioning Metcon (AMRAP – Reps) 5 Rounds: 1:30 to complete- 7 Step...
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24
Oct
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141024

Main – CrossFit Strength Back Squat (1×5@75%, 1×3@85%, 1xME@95%) Conditioning Metcon (Time) 3 Rounds: 10 Thrusters (115/75) 10 Pull ups 10 Burpees
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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!