Wods

02162019

CrossFit Modig – CrossFit Metcon (Time) Teams of 3 For Time (30 Minute Cap): 30 Calorie Bike 45 Air Squats 60 Sandbags over the bar*, AHAP 75 Air Squats 90 Calorie Row 120 Air Squats 90 Calorie Row 75 Air Squats 60 Sandbags over the bar*, AHAP 45 Air Squats 30 Calorie Bike *For sandbags…

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02152019

CrossFit Modig – CrossFit Performance Open Test (AMRAP – Reps) AMRAP 20:00 50 Wall Balls 20/14 lb 50 Double Unders 40 Box Jumps 24/20″ 40 Toes-to-Bars 30 Chest-to-Bar Pull-Ups 30 Burpees 20 Power Cleans 145/100 lb 20 Jerks 145/100 lb 10 Power Snatches 145/100 lb 10 Muscle-Ups One round is 300 repsWe will revisit this…

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02142019

CrossFit Modig – CrossFit Changing movements this week to narrow our skills and strength to a more specific focus on the Muscle Up. As a skill, focusing on quality movement and skill development will take you further with developing a RMU than just checking boxes of getting work done. Rowing will continue and start to…

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02132019

CrossFit Modig – CrossFit Strength P: 2:1:x:1 Back Squat (2,2,2,2,2) 2 Down 1 in the bottom explode up 1 at the topOne set E3MOM Heavy, build from last week Fa: Double KB Split Squat (5x 4/leg) Perform a split squat with 2 KBs in the front rackAlternate with b every :90 Build from last week…

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02122019

CrossFit Modig – CrossFit Performance P1: Hang Power Snatch + Snatch Balance + OHS (5x (1+1+1)) Hang mid-shin Moderate weight. One set E2:00 P2: 2:1:x:1 Bench Press (5×2) 2 down 1 at the bottom explode up 1 at the topHeavy. One set E2:30 P3: Metcon (No Measure) 3x 30 Weighted Situps 3x 1:15 Back extension…

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02112019

CrossFit Modig – CrossFit Strength N/A: High Hang Clean + Hang Clean (No reps) This is for your reference. This is not the lift we are doing today. Do not log anything here. This is a false alarm Pa: Hang Clean (6×1) Hang below the knee Heavy build, NOT a max effort Alternate with b.…

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02102019

CrossFit Modig – CrossFit Conditioning Metcon (AMRAP – Reps) AMRAP 20:00 10 Cal Bike/ Row 10 Walking Lunge Steps 10 Cal Row/Bike 10 Ring Rows *Add 5 reps to each movement every round* 10, 15, 20, 25, etc. Finishing the round of 30 is 400, for reference

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02092019

CrossFit Modig – CrossFit Conditioning Metcon (AMRAP – Reps) Teams of 2, AMRAP 20: 150 Wallballs (20/14) 120/90 Calorie Row 90 Toes to Bar 60 Burpee Box Jump Overs (24/20) 30 Deadlifts 315/225 (FRx: 185/125)

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02082019

CrossFit Modig – CrossFit Strength P: 2:1:x:1 Back Squat (5×4) 2 Down 1 in the bottom explode up 1 at the topOne set E3MOM Moderate-heavy weight, build from last week Fa: Double KB Split Squat (5x 5/leg) Perform a split squat with 2 KBs in the front rackAlternate with b every :90 Build from last…

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02072019

CrossFit Modig – CrossFit For the next few weeks, Thursdays will be focused on Muscle Up progressions… and continuing to work on developing a robust aerobic base of fitness Skill A1: Front Lever Tuck Negative (10×1) Beginning from an inverted position on the rings, slowly lower yourself with straight arms back to a dead hangPause…

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