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WOD

View a Week of Sample Programming

14
Oct
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141014

Main – CrossFit Strength Front Squat (3×10 Heavier than Last Week) Conditioning Metcon (Time) Run 400m 10 Strict HSPU (sub 10 Ring Dips) 30 Jumping...
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13
Oct
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141013

Main – CrossFit Strength Push Press (1×3@70%, 1×3@80%, 1xME@90%) Conditioning Metcon (AMRAP – Rounds) Alternating EMOM for as long as possible (20:00 cap): Even- 20...
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11
Oct
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141011

Main – CrossFit Weightlifting Power Snatch (15 Min to Work to 5RM drop each rep) Conditioning Metcon (AMRAP – Reps) Every 2:00 for 10:00 (beginning...
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10
Oct
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141010

Main – CrossFit Strength Back Squat (1×5@65%, 1×5@75%, 1xME@85%, rest as needed) Conditioning *20 Minute Cut Off* Metcon (Time) 3 Rounds: 20 Barbell Lunges (45/35)...
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9
Oct
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141009

Main – CrossFit Mobility -Internal Hip Capsule Rotation -Anchored T-spine Smash Skill 15 Minutes to make up missed lifting or work on a skill of...
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8
Oct
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141008

Main – CrossFit Weightlifting Power Clean & Push Jerk (15 Min. Work to 5RM drop each rep & reset quickly) Conditioning Metcon (Time) 100 Double...
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7
Oct
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141007

Main – CrossFit Strength Front Squat (3×10 As Heavy as Possible) Conditioning Metcon (Time) 3 Rounds: Run 400m 20 Pull ups *Rest 1:00 between rounds
6
Oct
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141006

Main – CrossFit Strength Push Press (1×5@65%, 1×5@75%, 1xME@85%) Conditioning Metcon (Time) 3 Rounds: 15 Target Burpees (6″) 50 Double unders 10 Slam Balls (40/30)
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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!