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WOD

View a Week of Sample Programming

2
Feb
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180202

Modig Fitness – CrossFit Warm-up 3 Rounds: 10 Seesaw Walk (5 each side) 15 Russian KBS 20 Banded Good Mornings 1:00 Bike Row Run or...
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1
Feb
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180201

Modig Fitness – CrossFit Endurance Metcon (Calories) 20:00 Air Bike Strength Metcon (No Measure) 1a- 2×10 Scap Depressions 1b- 2×10 Scap Retractions 2- 4×6 Bench...
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31
Jan
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180131

Modig Fitness – CrossFit Warm-up 2 Rounds: 1:00 Minute Bike Run Row or Rope 10 Scap Depressions 10 Ring Rows 10 Push up -Then Dynamic...
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30
Jan
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180130

Modig Fitness – CrossFit Warm-up 2:00 Bike Row or Run 20 Russian KBS 20 Step Goblet Walking Lunges Strength P: Back Squat (8@80%, 2×5@85%, 3@90%-...
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29
Jan
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180129

Modig Fitness – CrossFit Weightlifting P: Mid-Hang Snatch (12 Minutes to 2RM) Mid-thigh F: Metcon (AMRAP – Rounds) Alternanting 12:00 EMOM: Even- 10 Alt DB...
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28
Jan
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U180128

Modig Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 500/400 Meter Row 20 Ab Mat Sit Up 20/14 Cal Air Bike...
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27
Jan
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180127

Modig Fitness – CrossFit Conditioning Split Work Evenly Between Partners F: Metcon (AMRAP – Rounds and Reps) With a Partner- 18:00 AMRAP: 20 DB Hang...
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26
Jan
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180126

Modig Fitness – CrossFit Warm-up 20 Heavy Russian KBS 20 Banded Good Mornings 20 Russian Twists 2:00 Bike, Run, or Row Strength Training Max (90%)...
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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!