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WOD

View a Week of Sample Programming

31
Jul
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140801

Main – CrossFit Weightlifting Back Squat (5×3@75%) Conditioning Metcon (Time) 30 Jumping Back Squats (45/35) 50 KB Swings (55/35) 100 Double-Unders 50 Push Press (75/55)...
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30
Jul
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140731

Main – CrossFit Mobility -Banded Posterior Chain Floss -Banded Overhead Distraction Skill 15 Minutes to work on a skill of your choice or make up...
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29
Jul
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140730

Main – CrossFit Weightlifting Snatch (5×2@80% of 2RM) Conditioning Metcon (Time) 3 Rounds: 50 AbMat Sit ups 25 Front Rack Lunges (95/65)
28
Jul
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140729

Main – CrossFit Strength Back Squat (3×5@75%) Conditioning Metcon (Time) 3 Rounds: 24 Kettlebell Swings (55/35) 16 Chest to Bar Pull-ups 8 Push Jerks (155/105)
27
Jul
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140728

Main – CrossFit 1: Clean and Jerk (5×2@80% of 2RM) Rack Bar then: 2: Split Jerk (3×1@100% of #1) Conditioning Metcon (Time) 3 Rounds: 7...
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25
Jul
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140726

Main – CrossFit Weightlifting Clean and Jerk (20 Minutes to Establish a 1RM) Conditioning Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
24
Jul
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140725

Main – CrossFit Strength Back Squat (5×2@90% of Tuesday’s 3RM) Conditioning Metcon (AMRAP – Rounds) EMOM 10 Minutes 6 Deadlifts (135/95) 4 Hang Power Cleans...
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23
Jul
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140724

Main – CrossFit Mobility -Banded OH Distraction -Barbell Quad Smash Skill 15 Minutes to make up missed lifting or work on a skill of your...
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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!