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WOD

View a Week of Sample Programming

4
Oct
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141004

Main – CrossFit Conditioning Metcon (Time) Run 400m 20 Step-down Box Jumps (24/20″) Run 200m 40 Russian Twists (45/25) (R/L=2) Run 400m 20 Knees to...
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3
Oct
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141003

Main – CrossFit Weightlifting Power Clean & Push Jerk (3×5@80% – Touch and Go) Conditioning Metcon (Time) 21-15-9 Pull-ups (C2B Rx+) Clean & Jerk (115/75)
2
Oct
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141002

Main – CrossFit Mobility -Banded posterior chain floss -External Hip Capsule Rotation Skill 15 minutes to make up missed lifting or work on a skill...
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1
Oct
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141001

Main – CrossFit Strength Front Squat (4×3@75%) Conditioning Metcon (Time) Run 800m 20 Hang Clean to Thrusters (95/65) Run 400m 10 Hang Clean to Thrusters...
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30
Sep
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140930

Main – CrossFit Weightlifting Hang Clean & Jerk (5×1@80%) Just Above Knee Conditioning Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: Row 250m 15...
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29
Sep
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140929

Main – CrossFit Weightlifting Hang Snatch (5×1@80%) Conditioning CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# /...
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27
Sep
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140927

Main – CrossFit Strength Front Squat (Establish a 1RM Front Squat) Conditioning #2 is the scaled option of #1 1: Metcon (Time) Rx+ 9-7-5 Muscle...
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26
Sep
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140926

Main – CrossFit Weightlifting Clean and Jerk (Establish a 1RM Clean and Jerk) Conditioning Rest 2 Minutes Between Efforts 800m Run (Time) Max Effort 800m...
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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!