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WOD

View a Week of Sample Programming

2
Feb
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170202

Modig Fitness – CrossFit Mobility ROMWOD Endurance Air Bike (Calories) 16:00- 2:00 on 2:00 off Strength 1: Hex Press (3×10) 2: Incline Bench Press (4×8-...
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1
Feb
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170201

Modig Fitness – CrossFit Warm-up Row 8 Leg Swings 8 Arm Circles 5 PVC Pass Throughs 10 Overhead Squats 5 Ring Rows Conditioning 1: Metcon...
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31
Jan
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170131

Modig Fitness – CrossFit Strength Back Squat (40@70%) Conditioning Metcon (Time) Row 500/400m Rest 1:00 50 KB Swings (55/35) Rest 1:00 100 Double Unders
30
Jan
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170130

Modig Fitness – CrossFit Weightlifting Perform 1a & 1b as a 12:00 alternating EMOM. 1a: Snatch (5×5@70%) 1b: Burpees (7-10) Conditioning Metcon (AMRAP – Reps)...
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29
Jan
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u170129

Modig Fitness – CrossFit Metcon 500m Row (Time) Max Effort 500m Row
28
Jan
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170128

Modig Fitness – CrossFit Conditioning Metcon (Time) 3 Rounds: 10 Burpees 20 Toes to Bar 30 Cal Row 40 Wall Balls (20/14) 50 AbMat Sit...
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27
Jan
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170127

Modig Fitness – CrossFit Weightlifting Perform 1a&1b as a 10:00 Alternating EMOM. 1a: Power Clean (5@70%) 1b: Handstand Push-ups (5×3-8) Sub Wall Walks or Strict...
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26
Jan
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170126

Modig Fitness – CrossFit Mobility ROMWOD Gymnastics Bar Muscle ups, Chest to Bar Pull ups, Kipping, Toes to Bar, Hollow/Arch… Endurance Metcon (Calories) 25:00 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!