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WOD

View a Week of Sample Programming

4
Jun
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140605

Main – CrossFit Mobility -Banded Bully -Posterior Chain Floss Skill -12 Minutes to Make up missed lifting or work on a skill of your choice....
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3
Jun
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140604

Main – CrossFit Weightlifting Hang Snatch (12 Minutes to Work to a 2 Rep Max) Conditioning Metcon (4 Rounds for reps) 4 rounds of: 3:00...
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2
Jun
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140603

Main – CrossFit Strength Back Squat (1X5@65% 1X5@70%, 1X5@75%, 1X5@80%) Front Squat (1X5@60, 3X5@65%) Conditioning Metcon (AMRAP – Reps) 4 Rounds 1:00 Max Effort Burpees...
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2
Jun
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140603

Main – CrossFit Strength Back Squat (1X5@65% 1X5@70%, 1X5@75%, 1X5@80%) Front Squat (1X5@60, 3X5@65%) Conditioning Metcon (AMRAP – Reps) 4 Rounds 1:00 Max Effort Burpees...
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1
Jun
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140502

Main – CrossFit Weightlifting 1: Split Jerk (10 Minutes to work to a 2 Rep Max from Rack) 2: Clean (5×2@90% of #1) Conditioning Metcon...
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30
May
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140531

Main – CrossFit Weightlifting Clean and Jerk (15 Minutes to work to a 1 Rep Max) Conditioning Metcon (AMRAP – Rounds and Reps) 15 Minute...
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29
May
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140530

Main – CrossFit Strength 1: Back Squat (1X4@70%, 1X4@75%, 1X4@80%, 1X4@85%) 2: Front Squat (1X5@60%, 1X5@65%, 2X5@70%) Conditioning Metcon (Time) 3 Rounds 10 Strict Pull-ups...
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28
May
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140529

Main – CrossFit Conditioning Metcon (No Measure) 4 Rounds Run 400m 15 Box Jumps 15 Kettlebell Swings
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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!