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WOD

View a Week of Sample Programming

12
Mar
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140313

Main – CrossFit Open Gym -Make up Workout -Skills -Mobility Warm-up Open Gym Run + (No Measure) Run 800m 20 Leg Swings (2×10 each way)...
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11
Mar
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140312

Main – CrossFit Row + Warm-up (No Measure) Row 1000m 20 Wall Ball 20 Kettlebell Swings 20 Overhead Squats (pvc) 20 PVC Pass-throughs Weightlifting Hang...
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11
Mar
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140312

Main – CrossFit Row + Warm-up (No Measure) Row 1000m 20 Wall Ball 20 Kettlebell Swings 20 Overhead Squats (pvc) 20 PVC Pass-throughs Weightlifting Hang...
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10
Mar
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140311

Main – CrossFit Weightlifting 1: Back Squat (20 Rep Max – 1 Atttempt) *Add approximately 5-10 lbs. to last week’s number, but do not go...
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9
Mar
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140310

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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7
Mar
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140308

Main – CrossFit Optional 14.2 Make-up Clean and Jerk (3 Attempts at a Max ) Metcon (Time) 5 Rounds: 1:00 Max Effort Wall Ball (20/14)...
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6
Mar
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140307

Main – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at...
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5
Mar
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Open Gym

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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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!