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WOD

View a Week of Sample Programming

10
Oct
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171010

Modig Fitness – CrossFit Warm-up 3 Rounds 15 RKBS 5 each leg seesaw walk :45 second 4 way dead bug Strength P: Back Squat (Establish...
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9
Oct
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171009

Modig Fitness – CrossFit Strength P: Shoulder Press (15 Minutes to 1RM) Fa: Dumbbell Push Press (4×5 Morking to a 5RM) Fb: Dumbbell Row (4x10ea...
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8
Oct
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U171008

Modig Fitness – CrossFit Metcon (Time) Partner Quadruple Threes 300 Double Unders 3000 Meter Row 300 Cal Air Bike 3 mile Run **May work at...
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7
Oct
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171007

Modig Fitness – CrossFit Conditioning F: Metcon (AMRAP – Reps) Every 3:00 x 4 Rounds 12/10 Calorie Row 10 Hang Power Cleans (115/75) Max Rep...
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6
Oct
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171006

Modig Fitness – CrossFit Warm-up 3 Rounds: 15 Good Mornings 7 Push ups 10 RKB 10 Goblet Squats Conditioning F: Metcon (AMRAP – Rounds) 20:00...
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5
Oct
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171005

Modig Fitness – CrossFit Mobility ROMWOD Endurance Metcon (Calories) 20:00 Air Bike Strength Metcon (No Measure) 1a- 2×10 Scap Depressions 1b- 2×10 Scap Retractions 1c-...
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4
Oct
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171004

Modig Fitness – CrossFit Conditioning P/F: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRunning substitutions for...
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3
Oct
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171003

Modig Fitness – CrossFit Warm-up 10 Cal Bike 10 R KBS 10 See-saw Walk :45 4 Dead Bug Strength P: The CrossFit Total (Total Weight)...
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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!