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WOD

View a Week of Sample Programming

16
Feb
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140217

Strength- 12 minutes to establish a 1RM Hang Snatch (just above the knee) Conditioning- 5 rounds of: 1:00 ME Wall Ball (20/14) 1:00 ME Burpees...
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14
Feb
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140215

Strength- 1) 12 min. to establish a 1rm Clean & Jerk. Conditioning- AMRAP 12 minutes: Run 400m 15 Chest to Bar pull ups
13
Feb
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140214

Strength- Back Squat:1X8@80%, 1X3@90%, 2X1@100%­ rest 2:00 Conditioning- Row 500m 20 Deadlifts (225/155) 20 One-arm KB Thrusters (each arm) (55/35) 20 Deadlifts (225/155) Row 500m
11
Feb
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140212

Strength- 12 minutes to establish a max complex of 2 Hang Cleans (just above the knee) + 1 Jerk Conditioning- 5 rounds of: 5 Snatches...
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10
Feb
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140211

Strength- Back squat 4×5 @ 85% Conditioning- 4 Rounds for time: 5 Power cleans (155/105) 10 Pull ups 20 Split jumps Rest 1 minute
9
Feb
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140210

Strength- 12 minutes to work up to a 2RM Hang Snatch (just above the knee) Conditioning- 4 rounds for time of: 350m Row 25 Double...
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7
Feb
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140208

Strength- Touch & Go Power Clean & Push Jerk: 10 minutes to work to a 5RM Conditioning- 20 minute AMRAP of: 10 Pull-ups 20 Barbell...
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6
Feb
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140207

Strength- Back Squat: 1X8@85%, 1X5@90%, 2X2@95%­ Conditioning- 7 minute AMRAP of: 10 Power Cleans (115/75) 10 Overhead Squats (115/75)
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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!