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WOD

View a Week of Sample Programming

1
Jan
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180101

Modig Fitness – CrossFit Conditioning F: Metcon (AMRAP – Reps) 18:00 AMRAP 25 Alt DB Snatch (35/25) 20/14 Cal Row 15 Knees to Elbows 10...
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31
Dec
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U171231

Modig Fitness – CrossFit Metcon (Time) 30-25-20-15-10 Cal Air Bike CE Push Ups Ab Mat Sit ups *75 Single Unders after Each Round
30
Dec
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171230

Modig Fitness – CrossFit Conditioning Metcon (Calories) In a Group of 3- 24:00 Rotating EMOM: – 5 Burpees, 5 Box Jumps (24/20”), 10 Russian KB...
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29
Dec
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171229

Modig Fitness – CrossFit Strength P: Back Squat (4×4@90%) Fa: Walking Lunges (Weighted- 4×20 Steps) Fb: Single Leg Hip Bridge (Weighted- 4×10 Ea. Leg) Conditioning...
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28
Dec
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171228

Modig Fitness – CrossFit Endurance Metcon (Time) Row 750m Rest 2:00 Row 500m Rest 1:00 Row 250m Strength Metcon (No Measure) 1a- 3×12 Front DB...
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27
Dec
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171227

Modig Fitness – CrossFit Weightlifting P: 2 Position Snatch F/H (12 Minutes to Max) Floor/Hang F: Push Press (5×5@85%) Conditioning Rest 3:00 Between 1&2. P1:...
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26
Dec
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171226

Modig Fitness – CrossFit Strength P: Back Squat (6×2@80%) Fa: Bulgarian Split Squat (Weighted- 4×10 Ea Leg) Fb: Banded Good Mornings (4×20) Conditioning P: Metcon...
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22
Dec
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171223

Modig Fitness – CrossFit Conditioning 12 Days of Christmas (Time) 1 Deadlift (95/65) (Rx+135/95) 2 Lateral Bar Jumps 3 Push Jerks (95/65) (Rx+135/95) 4 Power...
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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!