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WOD

View a Week of Sample Programming

31
Dec
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161231

Modig Fitness – CrossFit Weightlifting Power Snatch (10 Minutes to a heavy T&G triple ) Conditioning Metcon (Time) 3 Rounds: 20 Cal Row 16 Thrusters...
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30
Dec
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161230

Modig Fitness – CrossFit Strength Front Squat (5RM (no tempo)) Conditioning Metcon (Time) 3 Rounds: 500m Row 12 Push Jerks (155/105) Rest 1:00
29
Dec
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161229

Modig Fitness – CrossFit Endurance Metcon (Distance) Row 3:00 Bike 3:00 Row 3:00 Bike 3:00 *No rest between 3:00 efforts. Strength 1a: Dumbbell Front Raise...
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28
Dec
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161228

Modig Fitness – CrossFit Warm-up Row/Bike/Rope 8 Leg Swings 8 Arm Circles 8 Good Mornings 3 Hang Power Cleans 5 Front Squats Weightlifting Power Clean...
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27
Dec
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161227

Modig Fitness – CrossFit Strength Back Squat (5RM) Conditioning Metcon (Time) 20:00 to Complete- 4 Rounds: 15/12 Cal Bike 15 Kettlebell Swings (55/35) 15 Wall...
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23
Dec
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161223

Modig Fitness – CrossFit Conditioning 12 Days of Christmas (Time) 1 Deadlift (95/65) (Rx+135/95) 2 Lateral Bar Jumps 3 Push Jerks (95/65) (Rx+135/95) 4 Power...
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22
Dec
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161222

Modig Fitness – CrossFit Endurance Metcon (Time) 10 x 250 Row 1 min rest Strength 1: Bench Press (12 Mins to a heavy set of...
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21
Dec
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161221

Modig Fitness – CrossFit Strength Back Squat (3×5- add 5lbs) If you miss: 13-14 reps, try the same weight next week. 12 or less reps,...
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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!