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WOD

View a Week of Sample Programming

18
Apr
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140419

Main – CrossFit Warm-up Run + (No Measure) Run 800m 20 Leg Swings (2×10 each way) 10 Steps Spiderman walk 20 PVC Pass-throughs 20 Overhead...
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17
Apr
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140418

Main – CrossFit Warm-up Run + (No Measure) Run 800m 20 Leg Swings (2×10 each way) 10 Steps Spiderman walk 20 PVC Pass-throughs 20 Overhead...
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16
Apr
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140417

Main – CrossFit Mobility – Banded Posterior Chain Floss – Olympic Wall Squat Skill Make up lifting or work on a skill of your choice...
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15
Apr
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140416

Main – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands...
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14
Apr
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140415

Main – CrossFit Weightlifting 1: Back Squat (1X8@70%, 1X6@75%, 1X4@80%) 2: Front Squat (3X5@70%) Conditioning Metcon (AMRAP – Reps) 4 Rounds: :45 ME Chest to...
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13
Apr
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140414

Main – CrossFit Weightlifting Pause Snatch (5×2 Work to a Heavy but Perfect Double) 3 Count Pause at Knee Conditioning Metcon (Time) 4 Rounds Run...
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11
Apr
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140412

Main – CrossFit Skill -LAX Ball Glute Smash -Banded Posterior Chain Floss Conditioning Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips
10
Apr
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140411

Main – CrossFit Strength Deadlift (1 Rep Max) *Have fun, but don’t take more than 3-4 heavy attempts. Conditioning 1: 500m Row (Time) Max Effort...
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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!