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WOD

View a Week of Sample Programming

13
Sep
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140913

Main – CrossFit Weightlifting Clean and Jerk (15 Minutes to 1RM) Conditioning Metcon (Time) 10 Press (115/85) (Strict HSPU) 20 Pull-ups 30 Burpees 60 Double-Unders...
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12
Sep
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140912

Main – CrossFit Weightlifting Power Snatch (15 Min. Working to 5RM (no drops)) Pull just as you would a regular snatch and be fast under...
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11
Sep
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140911

Main – CrossFit Mobility -Barbell Quad Smash -Banded Heel Cord (Anterior Bias) Skill 15 Minutes to make up missed lifting or work on a skill...
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10
Sep
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140910

Main – CrossFit Strength Back Squat (6×2@80%) Conditioning Metcon (Time) 3 Rounds: 400m Run 15 Ring Dips 10 V-ups
9
Sep
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140909

Main – CrossFit Strength Push Press (3×3@95%) Conditioning Metcon (Time) :40 sec Handstand Hold -then 5 Rounds: 14 Burpee Box Jumps (24/20″) 14 Kettlebell Swings...
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8
Sep
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140908

Main – CrossFit Strength Back Squat (2×2@100%) Use a competent, confident spotter. Do not attempt a new max! Conditioning Metcon (Time) 3 Rounds: 20 Wall...
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31
Aug
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140901

Main – CrossFit Strength Push Press (4×4@90%) Conditioning Metcon (Time) Run 200m 25 Slam Ball (40/30) Run 400m 50 Wall Ball (20/14) Run 800m 100...
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29
Aug
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140830

Main – CrossFit Weightlifting Hang Snatch (5×2@80%) Conditioning 1: Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP: 400m Run 40 Split JumpsRest 1:00 before...
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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!