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WOD

View a Week of Sample Programming

17
Jan
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180117

Modig Fitness – CrossFit Warm-up 1:00 Row Bike or Run 10 PVC Pass throughs 10 Overhead Squats 10 Sots Press 10 Push ups Conditioning F:...
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16
Jan
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180116

Modig Fitness – CrossFit Strength P: Back Squat (Establish a 1RM) Use a walkout before attempting your 1RM. Fa: Walking Lunges (Weighted- 4×20 Steps- Add...
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15
Jan
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180115

Modig Fitness – CrossFit Strength F: Push Press (2×2@100%) P: Push Press (5×2@80%) Conditioning P&F: Metcon (Time) 3 Rounds: Row 500m 20 Unbroken KB Swings...
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14
Jan
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U180114

Modig Fitness – CrossFit Metcon (4 Rounds for time) On a running clock 2 minutes to complete 2 rounds of 2 muscle ups 2 strict...
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13
Jan
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180113

Modig Fitness – CrossFit Conditioning F: Metcon (AMRAP – Reps) 24:00 AMRAP- With a Group of 3: 20 Clean to Thrusters (95/65) 20/15 Cal Row...
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12
Jan
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180112

Modig Fitness – CrossFit Strength P: Back Squat (2×2@100%) Fa: Goblet Squat (4×20- AHAP) Fb: Single Leg Hip Bridge (4×10 ea Leg) Conditioning F: Metcon...
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11
Jan
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180111

Modig Fitness – CrossFit Endurance Metcon (Calories) 20:00 Row or Bike Strength Metcon (No Measure) 1a- 3×10 Scap Depressions 1b- 3×10 Supine Ring Pull ups...
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10
Jan
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180110

Modig Fitness – CrossFit Warm-up 1:00 Air Bike or Run 10 Ring Rows 10 Push Ups 10 Pass Throughs 10 Overhead Squats 10 Leg Swings...
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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!