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WOD

View a Week of Sample Programming

25
Feb
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140226

Main – CrossFit Pre-WOD Mobility -Barbell Tricep Smash -Banded Heel Cord Metcon Metcon (Time) 5 Rounds: 5 Hang Cleans (155/115) 12 Box Jumps (24/20) 15...
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24
Feb
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140225

Main – CrossFit Pre-WOD Mobility – LAX Glute Smash -Barbell Bottom of Squat Hip Opener Weightlifting Back Squat (1 Rep Max ) Take 30 minutes...
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24
Feb
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140225

Main – CrossFit Pre-WOD Mobility – LAX Glute Smash -Barbell Bottom of Squat Hip Opener Weightlifting Back Squat (1 Rep Max ) Take 30 minutes...
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23
Feb
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140224

Main – CrossFit Pre-WOD Mobility – First Rib PVC – Anchored T-spine mob Metcon Metcon (Time) 5 Rounds: 30 Double Unders 15 Wall Balls (20/14)...
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21
Feb
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140222

Strength- 15 minutes to establish a 1RM Snatch Conditioning- For time: 50 Burpees 20 Front Squats @ 80% 50 Burpees
20
Feb
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140221

Strength- Back Squat: 4X5@80% rest 2:00 Conditioning- Adapted From CrossFit.com 140218 7 minute AMRAP of: 5 Box Jumps (30/24) 3 Cleans (any style) (185/135)
18
Feb
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140219

Strength- 12 minutes to establish a 1RM Hang Clean (just above the knee) and Jerk Conditioning- 7 minute AMRAP of: 25 Double Unders 3 Push...
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17
Feb
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140218

Strength- Back Squat: 4X3@90% Conditioning- 3 Rounds for time: 30 Split jumps 20 Slam balls (40/30) 10 Hang power cleans (155/105)
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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!