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WOD

View a Week of Sample Programming

28
Nov
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171128

Modig Fitness – CrossFit Weightlifting P: 3 Position Snatch (15 Minutes to Max the Complex- No Drops) Floor/Hang/Power Position F: Push Press (6×2@80%) If you...
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27
Nov
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171127

Modig Fitness – CrossFit Strength P: Back Squat (6×2@80%- rest :60sec between sets) You may attempt your true 80% or use your training max (90%...
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26
Nov
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U160214

Modig Fitness – CrossFit Remember the Alamo Basement Metcon (Time) For time with a partner split however you like 100 Air Squats 75 Push Ups...
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25
Nov
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171125

Modig Fitness – CrossFit P: Metcon (Time) With a Partner: Row 500/400m (each) 100 Single Arm DB Thrusters (50/35) Row 500/400m (each) 200 AbMat Sit...
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24
Nov
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171124

Modig Fitness – CrossFit Mobility ROMWOD Conditioning Metcon (AMRAP – Rounds) Alternating 16:00 EMOM Row 200/150m 10 Burpees Strength Metcon (No Measure) 1a- Scap Depressions...
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23
Nov
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171123

Modig Fitness – CrossFit Conditioning P: Metcon (3 Rounds for reps) 3 Rounds: 1:00 ME Wall Balls (20/14) 1:00 ME KB SDHP (70/55) 1:00 ME...
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22
Nov
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171122

Modig Fitness – CrossFit Warm-up 5 Burpees :30 sec Dead Hang 10 PVC Pass Throughs 10 OHS 10 See-Saw Steps 10 Leg Swings Each Leg...
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21
Nov
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171121

Modig Fitness – CrossFit Strength P: Back Squat (5×3@80% of your Heaviest Triple) F1: Bulgarian Split Squat (3×10 Ea. Leg- Bodyweight Only) F2: Banded Good...
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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!