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WOD

View a Week of Sample Programming

9
Jan
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170109

Modig Fitness – CrossFit Weightlifting Hang Snatch (12 Minutes to a Heavy Double- no drops) Conditioning Metcon (Time) 12:00 to Complete: 15 Hang Power Snatches...
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8
Jan
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U170108

Modig Fitness – CrossFit Metcon Metcon (AMRAP – Rounds) Deck of Cards 50 EMOM: Box Jumps 20/24 (RX+Bench Jump Overs) KB Swings 35/55 (Rx+ 55/70)...
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7
Jan
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170107

Modig Fitness – CrossFit Conditioning Metcon (Time) In a team of 3: 100 Calorie Bike 75 Calorie Row 50 Athletic Burpees 100 Calorie Bike 75...
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6
Jan
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170106

Modig Fitness – CrossFit Warm-up Run Row Ride Rope 10 Leg Swings 10 Arm Circles 10 KBS 10 Gobblet Squats 10 Lunges Strength Front Squat...
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5
Jan
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170105

Modig Fitness – CrossFit Mobility ROMWOD Endurance Metcon (Time) Row 1000m 20 KB swings Bike 3000m 20 KB Swings Strength 1: Tricep Push Downs (Band)...
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4
Jan
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170104

Modig Fitness – CrossFit Weightlifting Hang Snatch (12 Minutes to a heavy triple- no drops) Conditioning Metcon (AMRAP – Rounds and Reps) 7:00 AMRAP 10/8...
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3
Jan
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170103

Modig Fitness – CrossFit Strength Back Squat (3RM) Conditioning Metcon (Calories) With a partner and a rower, accumulate as many calories as possible in 16...
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2
Jan
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170102

Modig Fitness – CrossFit Warm-up Run/Row/Bike/Rope 8 Leg Swings 8 Arm Circles 5 Hang Power Cleans 5 Strict Press 5 Front Squats 5 Rings Rows...
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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!