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WOD

View a Week of Sample Programming

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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21
Dec
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171221

Modig Fitness – CrossFit Endurance Metcon (Calories) 10:00 Air Bike 10:00 Row Strength Metcon (No Measure) 1a- 2×10 Scap Retractions 1b- 2×10 Scap Depressions 2-...
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20
Dec
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171220

Modig Fitness – CrossFit Warm-up 20 Russian KBS 20 Banded Good Mornings 2:00 Air Bike :45 4 Way Dead Bug Strength P: Back Squat (6×2@80%-...
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19
Dec
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171219

Modig Fitness – CrossFit Weightlifting F: Push Press (6×5@80%) P: Jerk (Work to a Heavy but Perfect Triple) From Blocks or RackYour choice on footwork....
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18
Dec
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171218

Modig Fitness – CrossFit Strength P: Back Squat (6×6@80%) Fa: Walking Lunges (Weighted- 4×20 Steps) Fb: Banded Good Mornings (4×20- Rest 1:00 between supersets) Conditioning...
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17
Dec
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U171217

Modig Fitness – CrossFit Metcon (Time) Megathug’s idea for time: 50-40-30-20-10 Air Bike or Row for Cals Air squats Russian KBS Sit ups
16
Dec
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171216

Modig Fitness – CrossFit Conditioning F: Metcon (AMRAP – Rounds and Reps) With a partner- 20:00 AMRAP 200 Single Unders 75 Burpees 50 Deadlifts (185/125)...
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15
Dec
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171215

Modig Fitness – CrossFit Weightlifting P: 2 Position Power Clean (12 Minutes to Max) F/H F: Hang Power Clean (12 Minutes to a Heavy Double)...
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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!