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WOD

View a Week of Sample Programming

25
Jan
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180125

Modig Fitness – CrossFit Endurance Metcon (Time) 10 Rounds: Row 200m Rest 1:00 Strength Metcon (No Measure) 1a- 2×10 Scap Depressions 1b- 2×10 Reverse Shrugs...
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24
Jan
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180124

Modig Fitness – CrossFit Warm-up 1:00 Bike or Row 10 Scap depressions 10 Chest elevated Push Ups 10 Ring Rows 10 Step ups Weightlifting P:...
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23
Jan
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180123

Modig Fitness – CrossFit Strength Please use a training max (90%) for your numbers throughout this cycle. Maximum bar speed is our goal! P: Back...
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22
Jan
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180122

Modig Fitness – CrossFit Weightlifting P: High-Hang Snatch (12 Minutes to Heavy Double) Bar stays in contact with hips/pelvis and shoulders stay behind the bar....
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21
Jan
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U180121

Modig Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) 25 minute AMRAP: 25/17 cal bike 25 KBS 25 Toes to bar 25/17 cal row...
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20
Jan
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180120

Modig Fitness – CrossFit Conditioning P: Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP- With a Partner: 500m Row 30 Alt. DB Snatch (50/35) 500m...
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19
Jan
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180119

Modig Fitness – CrossFit Weightlifting P1: Snatch (12 Minutes to 1RM) P2: Clean and Jerk (12 Minutes to 1RM) P3: Front Squat (12 Minutes to...
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18
Jan
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180118

Modig Fitness – CrossFit Conditioning Metcon (Calories) 5 Rounds: 2:00 Row 2:00 Bike No Rest Strength Metcon (No Measure) 1a- 2×10 Scap Depressions 1b- 2×10...
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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!