Wods

12162018

CrossFit Modig – CrossFit Endurance Metcon (Time) For Time 3mi Bike 1500m Row 100 Wallballs 1500m Row 3mi Bike

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12152018

CrossFit Modig – CrossFit Conditioning Metcon (3 Rounds for reps) Teams of 2 A) From 0-10:00 3 mile Bike (total) Max Power Snatch in remaining time, 95/65 10:00-13:00 Rest B) 13:00-20:00 2 Mile Bike (total) Max Power Clean in remaining time, 95/65 20:00-23:00 Rest c) 23:00-27:00 1 Mile Bike (total) Max Thrusters in remaining time,…

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12142018

CrossFit Modig – CrossFit Strength A1: Incline Dumbbell Bench Press (3×5 3:1:x:1) 5 reps following the tempo of 3 down, 1 at the bottom, up, 1 at the top Use 65-70% of 8RM A2: Back Rack Walking Lunges (3×6) Reps must be continuous, no pauses with knee on the floor Use 65-70% of 8RM B1:…

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12132018

CrossFit Modig – CrossFit Weightlifting Snatch (Build to a heavy perfect rep) Clean (Build to a heavy perfect rep) Structure Metcon (No Measure) 3 RFQ 10 Db Upright Rows 10 Pushups 10 Ring Face Pulls 20 Prisoner Step Ups Conditioning Metcon (Time) 1.5mi Bike 1000m row 1.5mi bike 1000m row

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12122018

CrossFit Modig – CrossFit For the strength component, rank each exercise as a 1,2,3 1: The weight/reps were extremely difficult, or I couldn’t complete them all 2: The weight/reps were challenging, but I would only have been able to do 1-3 more reps/set 3: The weight/reps were not difficult, and I could have done 4+…

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12112018

CrossFit Modig – CrossFit Conditioning Metcon (Time) 3 rounds: 30/24 Cal Bike 24/20 Cal Row 18 10m Shuttle 12 Burpee Box Jump Overs

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12102018

CrossFit Modig – CrossFit This is a deload week. The goal is to significantly reduce overall volume to let the body recover. Strength A1: DB Bench (3x 5 3:1:x:1) 5 @ 65-70% of 8RM. 3 seconds down, 1 second pause, up fast, 1 second at the top. A2: Ring Rows (2x max reps. x:2:2:1) pull,…

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12092018

CrossFit Modig – CrossFit Conditioning Metcon (Time) 10 Rounds 250m Row 25 Double Under .25 Mi Bike

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12082018

CrossFit Modig – CrossFit Conditioning Metcon (AMRAP – Reps) Teams of 3 AMRAP 7: 50 Hang Power Cleans P:(135/95) F:(95/65) 50 Hang Power Cleans P:(165/115) F:(115/75) AMRAP Hang Power Cleans (185/125) (135/95) Rest 3 Minutes AMRAP 7: Cal Air Bike P&F *Switch Every 10/7 Rest 3 Minutes AMRAP 7: 50 Deadlifts P:(185/135) F:(135/95) 50 Deadlifts…

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12072018

CrossFit Modig – CrossFit For the strength component, rank each exercise as a 1,2,3 1: The weight/reps were extremely difficult, or I couldn’t complete them all 2: The weight/reps were challenging, but I would only have been able to do 1-3 more reps/set 3: The weight/reps were not difficult, and I could have done 4+…

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