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WOD

View a Week of Sample Programming

25
Sep
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140925

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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24
Sep
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140924

Main – CrossFit Weightlifting Snatch (Establish a 1RM Snatch) Conditioning Outlaw Tabata Test (3 Rounds for reps) Tabata Intervals: 1) KB Swings (55/35) 2) Air...
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23
Sep
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140923

Main – CrossFit Strength Push Press (Establish a 1RM Push Press) Conditioning Metcon (Time) 4 Rounds: 10 Pull ups 10 Shoulder to Overhead (115/75) 10...
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20
Sep
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140920

Main – CrossFit Weightlifting 1: Snatch (Work up to 75%) 2: Clean and Jerk (Work up to 75%) Conditioning 1-Mile Run (Time) Max Effort 1-Mile...
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19
Sep
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140919

Main – CrossFit Weightlifting Power Snatch (3 sets to find a 5RM- no drops) Conditioning Metcon (Time) 4 Rounds: 40 Double Unders 20 Wall Balls...
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18
Sep
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140918

Main – CrossFit Mobility -LAX Glutes -Barbell Quad Smash Skill 15 Minutes to make up missed lifting or work on a skill of your choice....
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16
Sep
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140816

Main – CrossFit Weightlifting Power Clean & Push Jerk (3 Sets to work to 5RM- no drops) Conditioning Metcon (4 Rounds for time) 4 Rounds:...
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15
Sep
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140915

Main – CrossFit Strength Back Squat (4×2@65%) Conditioning Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 15 Hand Release Push ups 30 Split Jumps
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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!