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WOD

View a Week of Sample Programming

21
May
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130521

Open Skill EMOM 10 minutes: 4 Thrusters (135/95) Max Double unders
20
May
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130520

Back squat x5 8 rounds for fastest split: Row 250m *compare to 120223
18
May
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130518

For time: Run 250 m 10 Hand stand push ups 20 Pull ups Run 500m 10 HSPU 20 Pull ups Run 750 10 HSPU 20...
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17
May
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130517

Press x5 21-15-9-15-21 reps fo time: Wall ball shots (20/16) Kettlebell swings (53/35)
16
May
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130516

Open Skill AMRAP 12 minutes: 50 Double unders 7 Burpees (add 7 Burpees each round) (Outlaw) *compare to 120822
14
May
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130514

Open Skill For time: Row 1000m 70 AbMat sit ups 50 Front squats 30 Ring push ups
13
May
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130513

Back squat x5 10 minute AMRAP: 5 Power cleans (155/105) 15 Box jumps (24″/20″)
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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!