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WOD

View a Week of Sample Programming

20
Oct
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121020

Barbells for Boobs Fundraiser WOD “Grace” Clean and Jerk (135/95) 30 Reps for time
19
Oct
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121019

Press x3 4 Rounds for time: 15 Pull ups Run 250m 20 Wall Ball shots Rest 1 minute
18
Oct
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121018

15 minutes Ring work 3 Rounds for time: Row 500m 75 Double unders (Outlaw)
17
Oct
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121017

Power Clean x3 5 Rounds for time: 3 Hang power cleans 6 Burpees over bar 12 Knees to elbows Run 100m 3 Hang squat cleans
16
Oct
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121016

12 minutes handstand work For time: Run 1 mile 40 C2B Pull ups (Outlaw)
15
Oct
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121015

Front Squat x3 2 Rounds for time: 20 Hand release push ups 25 Box jumps 30 Barbell lunges
12
Oct
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121012

Front Squat x3 30-20-10 reps for time Pull ups Kettlebell swings Goblet squats Med ball sit ups
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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!