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WOD

View a Week of Sample Programming

19
Aug
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140820

Main – CrossFit Strength Back Squat (6×5@80%) The strength piece is your #1 priority today. Conditioning is time permitting. Conditioning 1: 1000m Row (Time) Max...
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18
Aug
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140819

Main – CrossFit Strength Push Press (6×6@80%) Conditioning 1: Metcon (AMRAP – Rounds and Reps) 8 min AMRAP of: Run 200m 20 AbMat Sit ups...
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17
Aug
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140818

Main – CrossFit Strength Back Squat (6×3@80%) Conditioning Metcon (Time) 3 Rounds: Run 400m 20 Ring Dips 20 Kettlebell Swings (55/35) *Strict 20 Min Cutoff
15
Aug
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140816

Main – CrossFit Weightlifting Hang Clean & Jerk (5×2@80% Drop Bar Between Reps) Just Above Knee Conditioning Metcon (Time) 8 Rounds: 8 Burpee Box Jumps...
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14
Aug
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140815

Main – CrossFit Weightlifting 3 Position Snatch (12 Mintues – Work to a Max for the Complex) Floor/Hang/Power PositionDo not drop the bar between reps....
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13
Aug
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140814

Main – CrossFit Mobility -2:00 Couch Stretch (each side) -2:00 Banded External Hip Capsule Rotation Skill 15 Minutes to make up missed lifting or work...
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12
Aug
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140813

Main – CrossFit Strength Back Squat (6×4@80%) Conditioning Metcon (Time) 10 Clean and Jerks (135/95) 10 Pullups 8 Clean and Jerks 10 Pullups 6 Clean...
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11
Aug
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140812

Main – CrossFit Strength Push Press (6×4@80%) Conditioning Metcon (Time) Run 400m 15 Toes to Bar 20 Thrusters (65/45) Run 800m 20 Thrusters (65/45) 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!