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WOD

View a Week of Sample Programming

6
Dec
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171206

Modig Fitness – CrossFit Warm-up 1:00 Minute Air Bike 20 Banded Good Mornings 15 Four Way Dead Bug Strength P: Back Squat (6×4@80% Rest 1:30-2:00)...
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5
Dec
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171205

Modig Fitness – CrossFit Warm-up 1:00 Air Bike 15 Air Squats 10 KBS 6 Walk Out Push ups Weightlifting F: Hang Power Clean (12 Minutes...
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4
Dec
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171204

Modig Fitness – CrossFit Warm-up Air Bike 1:00 10 Leg Swings (each leg/each way) 20 Air Squats Strength P: Back Squat (6×2@80%- Rest :60sec between...
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3
Dec
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U171203

Modig Fitness – CrossFit Metcon (AMRAP – Reps) 20 minute AMRAP: 20 Double Unders 2 Muscle Ups 2 DB HSC2Th 50/35 40 Double Unders 4...
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2
Dec
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171202

Modig Fitness – CrossFit Weightlifting Snatch (1RM) Clean and Jerk (1RM) Conditioning Metcon (AMRAP – Reps) AMRAP 12:00: 25 Pull-ups 50 Calorie Row 100 Overhead...
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1
Dec
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171201

Modig Fitness – CrossFit Weightlifting If you are participating in the Lift Off on Saturday, you can Snatch or C&J up to 70% rather than...
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30
Nov
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171130

Modig Fitness – CrossFit Endurance Metcon (Distance) 20:00 Run, Bike, or Row Strength Metcon (No Measure) 1a- Scap Depressions 2×10 1b- Scap Retractions 2×10 2a-...
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29
Nov
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171129

Modig Fitness – CrossFit Warm-up 2 Rounds 10 Cal Air Bike 15 Russian KBS 20 Russian Twists 25 Banded Good Mornings Strength P: Back Squat...
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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!