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WOD

View a Week of Sample Programming

2
Jul
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140703

Main – CrossFit Weightlifting Front Squat (20 Minutes to establish a 3RM) Conditioning Metcon (Time) 3 Rounds: Run 400m 8 Power Snatches (115/75) 12 Chest...
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1
Jul
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140702

Main – CrossFit Weightlifting Snatch (12 Min. to a 2RM then 1@95%, 1@90%) Conditioning Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips
30
Jun
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140701

Main – CrossFit Strength Back Squat (Take as much time as needed to establish a 1RM) Notes: Once you reach the 80-90% range, take 2...
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29
Jun
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140630

Main – CrossFit Weightlifting Clean and Jerk (15 Minutes to a 2RM then 2@95%, 2@90%) Conditioning Metcon (3 Rounds for reps) 3 Rounds: 1:00 Max...
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27
Jun
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140628

Main – CrossFit Weightlifting Clean and Jerk (15 Minutes to work to a 1 Rep Max) Conditioning Metcon (Time) 15-12-9 Power Cleans (185/125) Lateral Burpees
26
Jun
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140627

Main – CrossFit Strength 1: Back Squat (1X5@60%, 1X5@70%, 2X5@75%) 2: Front Squat (1X5@60%, 1X5@70%, 1X5@75%) Conditioning Metcon (Time) Row 400m 20 Strict Pull ups...
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25
Jun
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140626

Main – CrossFit Mobility -Banded Bully -Banded Overhead Distraction Skill 12 Minutes to make up missed lifting or work on a skill of your choice....
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24
Jun
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140625

Main – CrossFit Weightlifting Hang Snatch (5×2@80% of 2RM) Conditioning Metcon (Time) 3 sets of: 4 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15 Air-squats...
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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!