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WOD

View a Week of Sample Programming

23
Oct
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141023

Main – CrossFit Mobility -Barbell Quad Smash -Heel Cord Posterior Bias Skill 15 Minutes to make up missed lifting or work on a skill of...
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22
Oct
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141022

Main – CrossFit Weightlifting Hang Power Clean (12 Minutes to 3RM – no drops) Conditioning Metcon (AMRAP – Rounds) 15 Minute EMOM: Cal Row (15/12)...
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21
Oct
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141021

Main – CrossFit Strength Front Squat (3×10 Heavier than Last Week) Conditioning Metcon (Time) 3 Rounds: 10 Clean and Jerks (any way) (135/95) 10 Toes...
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20
Oct
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141020

Main – CrossFit Strength Base your percentages off your TRAINING MAX. Your training max is 90% of your true max. Push Press (1×5@75%, 1×3@85%, 1xME@95%)...
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18
Oct
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141018

Main – CrossFit Conditioning 2014 Barbells for Boobs WOD (Time) Frace/Gran: 21 Thrusters (95/65) 21 Pull ups 10 Clean & Jerks (95/65) 15 Thrusters (95/65)...
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17
Oct
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141017

Main – CrossFit Strength Back Squat (1×3@70%, 1×3@80%, 1xME@90%) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 8 Minutes: 5 Step Down Box Jumps (24/20″)...
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16
Oct
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141016

Main – CrossFit Mobility -Banded Posterior Chain Floss -Barbell Quad Smash Skill 15 minutes to make up missed lifting or work on a skill of...
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15
Oct
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141015

Main – CrossFit Weightlifting Power Snatch (15 Minutes to 3RM) Conditioning Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 10 Kettlebell Swings (55/35) 15...
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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!