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WOD

View a Week of Sample Programming

14
Mar
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160314

Modig Fitness – CrossFit Strength Push Press (12 Minutes to a 5RM) Conditioning Metcon (4 Rounds for reps) 12:00 Rotating EMOM 40 Double Unders 12/8...
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13
Mar
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160313

Modig Fitness – CrossFit Strength Back Squat (10@60%, 8@65%, 6@70%) Conditioning Metcon (Time) 3 Rounds: 5 Deadlifts (275/190) 10 Box Jumps (24/20″) 20 Ring DipsDeadlifts...
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12
Mar
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U170312

Modig Fitness – CrossFit Mobility ROMWOD Metcon (Time) 50-40-30-20-10 Double Unders Ab Mat Sit ups Air Bike KBS
11
Mar
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170311

Modig Fitness – CrossFit Op. 1: CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat...
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10
Mar
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170310

Modig Fitness – CrossFit Warm-up Row 3:00 -then- AMRAP: 10 PVC Pass Throughs 6 Hanging Arch/Hollow 10 OHS 10 Duck Walk Steps 10 Hands Only...
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9
Mar
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170309

Modig Fitness – CrossFit Mobility ROMWOD Endurance Metcon (5 Rounds for time) 5x500m Row Rest 1:00 between each Strength 1a: Hex Press (3×15) 1b: Ring...
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8
Mar
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170308

Modig Fitness – CrossFit Mobility ROMWOD Warm-up Rotating 9:00 EMOM: -Row 150/100m -10 PVC Passthroughs & 10 OHS -5 KB Sumo DL & 10 KB...
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7
Mar
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170307

Modig Fitness – CrossFit Warm-up Row 1:00 15 Banded Good Mornings 15 Glute Bridge 15 Russian KB Swings (70/55) Strength Back Squat (3×8@65%) Conditioning Metcon...
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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!