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WOD

View a Week of Sample Programming

4
May
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170504

Modig Fitness – CrossFit Mobility ROMWOD Endurance Metcon (Time) 10X250/200m Row Rest 1:00 Conditioning Metcon (No Measure) 1a. Scap Depressions 3×10 1b. Strict Pull ups...
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3
May
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170503

Modig Fitness – CrossFit Strength F: Push Press (12 Minutes to 1 RM) Gymnastics P1: Handstand Hold (3xME Shoulder or Elbow Taps) P2: Handstand Walk...
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2
May
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170502

Modig Fitness – CrossFit Strength P1: Front Squat/Back Squat (5x 3 Front/6 Back @85% FRONT SQUAT MAX) Rack Front Squats and Immediately Begin Back SquatsIf...
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1
May
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170501

Modig Fitness – CrossFit Weightlifting F&P: Hang Clean & Jerk (2 Cleans+1 Jerk. No Drops. 12 Min. to Max .) Just Above Knee Conditioning P:...
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30
Apr
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U170430

Modig Fitness – CrossFit Conditioning Metcon (Time) 27-24-21-18-15-12-9 Calorie Row **Complete 30 Double Unders and 10 Hand Release Push ups after each row.
29
Apr
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170429

Modig Fitness – CrossFit Conditioning P: Metcon (AMRAP – Rounds and Reps) In Groups of 3: AMRAP 30:00- 30 Power Cleans (165/115) 60 Chest to...
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28
Apr
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170428

Modig Fitness – CrossFit Strength P1: Front Squat/Back Squat (4x 4 Front/8 Back @ 94% of 170425) Rack Front Squats and Immediately Begin Back Squats...
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27
Apr
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160427

Modig Fitness – CrossFit Mobility ROMWOD Endurance Metcon (Distance) 20:00 Run, Bike, or Row Strength Metcon (No Measure) 1a) Hex Press- 3×15 1b) Ring Row-...
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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!