170920

170920

CrossFit Modig - CrossFitWarm-upRow 200m 20 Banded Good Mornings :30 Weighted 4-way Dead Bug 20 Air SquatsWeightliftingP&F: Hang Power Clean (12 Minutes to a Heavy Triple- No Drops)ConditioningP&F: Metcon (AMRAP - Reps)Every 2 Minutes for 7 Rounds: 15/11 Cal Row...

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wodify September 20, 2017 No Comments

170919

170919

CrossFit Modig - CrossFitWarm-up5 Each Side See-Saw Walk 10 Weighted Hips Bridge 15 RKBS 20 Toes To BallStrengthP1: Back Squat (1@70%, 1@75%, 5x3@85%)Training MaxP2: Banded Good Mornings (3x25)Fa: Bulgarian Split Squat (3x15 ea leg Bodyweight only)Fb: Good Mornings (3x20)ConditioningF: Metcon...

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wodify September 19, 2017 No Comments

170918

170918

CrossFit Modig - CrossFitWarm-up:30 Dead Hang 200m Row 10 Push ups 20 Arm Circles 1-5 Strict Pull upsStrengthFa: Dumbbell Push Press (4x5 AHAP- Heavier than last week.)Fb: Dumbbell Row (4x8 ea. arm AHAP- Heavier than last week.)P: Shoulder Press (5@50%,3@60%,2@70%,1@75%,1@80%,...

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wodify September 18, 2017 No Comments

U170917

U170917

CrossFit Modig - CrossFitMetcon (Time)21 - 15 - 9 - 15 - 21 Renegade Rows Cal Row *50 double unders after each round

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wodify September 17, 2017 No Comments

170916

170916

CrossFit Modig - CrossFitConditioningF: Metcon (Time)15-12-9 Power Snatch (75/55) Overhead Squats (75/55) Pull-upsP: Metcon (Time)21-15-9 Snatch (Full) (95/65) Chest to Bar Pull-upsP&F: Metcon (No Measure)3 Rounds: 20 Russian Twists 20 Med Ball to Toes (R/L=2) 20 Standing Teapots (10 Ea....

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wodify September 16, 2017 No Comments

170915

170915

CrossFit Modig - CrossFitWarm-up2 Rounds: 20 Banded GM Cal Bike Dead BugStrengthF: Deadlift (1x5 add 10lbs)If you were unable to complete last weeks weight/reps, drop 30lbs.P: Deadlift (7x3@75% Training Max)ConditioningP&F: Metcon (AMRAP - Rounds and Reps)10:00 AMRAP: 10 KB Swings...

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wodify September 15, 2017 No Comments

170504

170504

CrossFit Modig - CrossFitMobilityROMWODEnduranceMetcon (AMRAP - Rounds)Every 2 minutes for 20 minutes: 15/10 Cal Air BikeConditioningMetcon (No Measure)1a. Scap Depressions 3x10 1b. Reverse Shrugs 3x10 2. Bench Press 7,7,5,5,5,5 Rep Max 3. Hex Press 5 x Max @ 45,55,60,65,75# 4a....

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wodify September 14, 2017 No Comments

170913

170913

CrossFit Modig - CrossFitWarm-up10 Goblet Squat 10 KB Swing 10 Banded GM 10 Push upsConditioningF: Metcon (AMRAP - Reps)5:00 Work: 50 Wall Balls (16/12) AMRAP 10 Power Cleans (95/65) 12 Burpees -5:00 Rest- 5:00 Work: 35 Wall Ball (16/12) AMRAP...

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wodify September 13, 2017 No Comments

170912

170912

CrossFit Modig - CrossFitWarm-up10 Cal Bike 15 Russian KB Swings 10 Med Ball to Toes :45sec 4-way Dead BugStrengthP: Back Squat (7x3@75% Training Max)Fa: Walking Lunges (5x20 steps w/ DBs)Fb: Banded Good Mornings (5x15)ConditioningF: Metcon (Time)4 Rounds: 400/300m Row 75...

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wodify September 12, 2017 No Comments

170911

170911

CrossFit Modig - CrossFitStrength15:00P: Shoulder Press (7x3@75% Training Max)Fa: Dumbbell Push Press (4x6 AHAP)Fb: Dumbbell Row (4x10 ea. Arm AHAP)ConditioningP: Metcon (AMRAP - Rounds)Every 3:00 for 5 Rounds: Run 400m 12 Toes to BarF: Metcon (AMRAP - Rounds)Every 3:00 for...

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wodify September 11, 2017 No Comments