171117

171117

CrossFit Modig - CrossFitConditioning20:00 Time CapP&F: 30/30/30 Burpee Box/FS (Time)30 Burpee Box Jumps (24/20") 30 Front Squats @70% (1RM) 30 Burpee Box Jumps (24/20")

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wodify November 17, 2017 No Comments

171116

171116

CrossFit Modig - CrossFitMobilityROMWODEndurance2k Row (Time)Max Effort 2k RowStrengthMetcon (No Measure)1a- Scap Depressions 3x10 1b- Scap Retractions 3x10 2- DB Bent Over Row 5x10 AHAP (DB in each hand) 3a- Chin ups 4x8 3b- Barbell Shrugs 4x12 4a- DB Curls...

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wodify November 16, 2017 No Comments

171115

171115

CrossFit Modig - CrossFitWarm-upRow 200m :30sec Dead Hang 10 PVC Pass Throughs 10 OHS 10 See-Saw StepsWeightliftingP: Hang Snatch (10 Minutes to a Heavy Double)F: Push Press (3 Working sets to a Heavy Triple)ConditioningF: Metcon (Time)Row 750/650m 125 Single Unders...

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wodify November 15, 2017 No Comments

171114

171114

CrossFit Modig - CrossFitWarm-up-1:00 Air Bike -5 Box Step ups -10 Hip Bridges -15 Banded Good MorningsStrengthP: Back Squat (Find 3RM then 3@95%, 3@90%)Fa: Goblet Squat (3x20 Add Weight Each Set)F2: Dumbbell RDL (3x12 Add Weight Each Set)ConditioningF: Metcon (Time)4...

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wodify November 14, 2017 No Comments

171113

171113

CrossFit Modig - CrossFitWarm-upRow 5 Cal 10 PVC Pass Throughs 10 OHS 20 Banded Good MorningsWeightliftingP: Clean and Jerk (12 Minutes to 2RM, then 1@95%, 1@90%)F: Hang Clean (12 Min to a Heavy Double)ConditioningP: Metcon (3 Rounds for reps)3 Rounds:...

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wodify November 13, 2017 No Comments

U17112

U17112

CrossFit Modig - CrossFitMetcon (AMRAP - Rounds)EMOM for 24 min Min 1: 14 Wallballs Min 2: 8 Goblet Squat (HAP) Min 3: 14 OH Reverse lunges (25/45#) Min 4: 8 knees to elbows

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wodify November 12, 2017 No Comments

171111

171111

CrossFit Modig - CrossFitConditioningP&F: Metcon (AMRAP - Rounds)20:00 AMRAP- With a Partner: 3 Box Jumps 6 Burpees 9 KB Swings (Heavy) 12/10 Cal Row *One Partner Works at a Time

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wodify November 11, 2017 No Comments

171110

171110

CrossFit Modig - CrossFitWarm-up (No Measure)Warm-up 10 Russian KBS 10 Each side weighted hip bridge 10 V-ups 10 Cal bikeStrengthFa: Walking Lunges (Weighted 3x20- add weight each set.)Fb: Banded Good Mornings (3x25)P: Back Squat (5x2@90% of Tuesday's 3RM)ConditioningF: Metcon (Time)3...

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wodify November 10, 2017 No Comments

171109

171109

CrossFit Modig - CrossFitMobilityROMWODEnduranceMetcon (Distance)20:00 Row: :20sec ME :40sec CoastStrengthMetcon (No Measure)1a- DB Front Raise 3x15 1b- DB Lateral Raise 3x15 1c- Rear Delt Fly 3x15 2- Bench Press 10, 7, 5, 5, 5, 5 3- Singe Arm DB Row...

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wodify November 9, 2017 No Comments

171108

171108

CrossFit Modig - CrossFitWeightliftingP: Hang Snatch (10 Minutes to a Heavy Triple- No Drops)F: Push Press (3 Working Sets to a Heavy set of 5)Conditioning18:00 Cap for F&PF: Metcon (Time)4 Rounds: 400/350m Row 20 Wall Ball (16/12) 12 Knees to...

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wodify November 8, 2017 No Comments