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WOD

View a Week of Sample Programming

9
Sep
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09092018

Modig Fitness – CrossFit Endurance Metcon (4 Rounds for time) 4 Rounds 400m Run with a 20/14# Wallball Rest 2:00 between efforts
8
Sep
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09082018

Modig Fitness – CrossFit Conditioning Metcon (Time) Teams of 2, for time: For Time: 50 Chest to Bar Pull-Ups 800 Meter Run 25 Thrusters 135/95...
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7
Sep
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09072018

Modig Fitness – CrossFit Strength All: Back Squat (3,2,1 x 2) 2x 70%x3 (F:Moderate Weight) 75%x2 (F: Moderate-Heavy Weight) 80%x1 (F: Heavy Weight) Perform a...
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6
Sep
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09062018

Modig Fitness – CrossFit Structure Metcon (No Measure) a1: 15,12,12 Banded Face Pulls (hold each rep for :01) a2: 15,12,12 Banded Upright Rows (hold each...
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5
Sep
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Weightlifting Wednesday

Modig Fitness – CrossFit Weightlifting Rest 3:00 between Snatch/PClean and PC+PJ/Push Press EMOMs Pa: Power Snatch (12×1) EMOMx 12 55%x1x4 60%x1x4 65%x1x4 Pb: Power Clean...
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4
Sep
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09042018

Modig Fitness – CrossFit Conditioning Metcon (5 Rounds for time) Every 5:00 x 5 Rounds 400m Run 12 Front Squats (PRX: 95/65# F: Goblet Squats...
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3
Sep
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Labor Day

Modig Fitness – CrossFit Structure Metcon (No Measure) a1: 15,12,12 Banded Face Pulls (hold each rep for :01) a2: 15,12,12 Banded Upright Rows (hold each...
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2
Sep
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U180902

Modig Fitness – CrossFit Conditioning Metcon (Time) 800m Run -then- 3 Rounds: 21-15-9 Russian KB Swings Burpees Box Jumps -then- 800m Run
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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!