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WOD

View a Week of Sample Programming

22
Jul
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140723

Main – CrossFit Weightlifting 1: Snatch (12 Minutes to 2RM then 1@95%, 1@90%) Conditioning 30/30/30 Burpee Box/FS (Time) 30 Burpee Box Jumps (24/20″) 30 Front...
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21
Jul
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140722

Main – CrossFit Strength Back Squat (12 Minutes to 3RM then 1×3@95%, 1×3@90%) Conditioning Metcon (Time) Row 800m 100 Double Unders Run 800m
20
Jul
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140721

Main – CrossFit This is a Repeat of 140604 Weightlifting 1: Clean and Jerk (10 Minutes to 2RM then 1@95%, 1@90%) Rack the Bar Then:...
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18
Jul
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140719

Main – CrossFit Weightlifting Snatch (15 Minutes to a 1RM) Conditioning Metcon (Time) 3 Rounds: Run 400m 20 Pull ups (Rx+ 9 Bar Muscle ups)
17
Jul
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140718

Main – CrossFit Weightlifting Back Squat (5×2@90% of Tuesday’s 3RM) Conditioning Metcon (Time) 3 Rounds: 21 Hand Release Push ups 7 Power Cleans (175/115)
16
Jul
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140717

Main – CrossFit Mobility -Anchored T-Spine Smash -Banded External Hip Capsule Rotation Skill 15 minutes to make up missed lifting or work on a skill...
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15
Jul
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140716

Main – CrossFit Weightlifting Snatch (12 Minutes to find 2RM then 1@95%, 1@90%) Conditioning Metcon (Time) Row 500m 30 Thrusters (115/85) Row 500m
14
Jul
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140715

Main – CrossFit Strength Back Squat (15 Minutes to a 3RM then 3@95%, 3@90%) Conditioning Metcon (Time) Run 800m 20 Knees to Elbows 40 Burpees...
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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!