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WOD

View a Week of Sample Programming

9
Apr
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140410

Main – CrossFit Skill Overhead Mobility Shoulder Mobility/Prehab Skill 15 minutes to work on a skill or weakness of your choice Conditioning Metcon (1 Rounds...
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9
Apr
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140409

Warm-up Burgener Warm-up BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5....
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7
Apr
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140408

Main – CrossFit Strength Back Squat (Establish a true 20 Rep Max) Conditioning 1: 1-Mile Run (Time) Max Effort 1-Mile RunRest 2 minutes 2: Metcon...
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6
Apr
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140407

Main – CrossFit Weightlifting Hang Snatch (7x1Hang Snatch-Work to a Max for the Day) Just Above Knee Conditioning 1: Chest-To-Bar Pull-ups (1 Set Max Unbroken...
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4
Apr
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140405

Main – CrossFit Skill 12 minutes Handstand Push Up work or 12 minutes to establish 5RM Strict Press Conditioning Metcon (Time) Row 500m 4 Rounds:...
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3
Apr
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140404

Main – CrossFit Strength Front Squat (20 Minutes to Work to a 3 Rep Max) Conditioning Metcon (AMRAP – Reps) 5 Rounds 0:30 Sec. Max...
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2
Apr
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140304

Main – CrossFit Mobility- Barbell Quad Smash Anchored T-Spine Smash Skill 10 minutes to works on a skill/technique of your choice Conditioning Metcon (1 Rounds...
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1
Apr
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140402

Main – CrossFit Weightlifting 3 Positon Clean and Jerk (12 Minutes to Work to a Max for the Day) Low Hang/Hang/High Hang Jerk after the...
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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!