Wods

04082019

CrossFit Modig – CrossFit Strength Pa: Back Squat (3×5) Use the same TM as the last 4 weeks Perform first rep only @ 3:0:x:1 5 @ 65% of Training max 5 @ 75% of Training max 5+ (3 from failure) @ 85% of Training max Rest 1:00 before Pb Pb: Weighted Pushup (3×10) Place weight…

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04072019

CrossFit Modig – CrossFit Conditioning Metcon (Time) For time: 3000m/2400m Row Every 3:00, including 0:00 10 RKBS 55/35 30 Double Unders

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04062019

CrossFit Modig – CrossFit Conditioning P: Metcon (AMRAP – Rounds and Reps) Teams of 2, AMRAP 18 60 Deadlifts 135/95 50 TTB 40 Front Squats 135/95 30 Burpee Box Jump Overs 24″/20″ 20 Squat Clean Thrusters 135/95 F: Metcon (AMRAP – Rounds and Reps) Teams of 2, AMRAP 18 60 Sumo Deadlifts 95/65 50 AMSU…

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04052019

CrossFit Modig – CrossFit Strength Pa: Bench Press (3×5) Perform each rep @ 3:1:x:1 5 @ 50% of Training max 5 @ 60% of Training max 5@ 70% of Training max Rest 1:00 before Pb Pb: Strict Pullups (3xMax) Come to a complete stop at the bottom of each rep. If you can get more…

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04042019

CrossFit Modig – CrossFit Metcon (No Measure) 5 Rounds @ :05-:08 faster than avg. 10k pace 1000m Row :30 Ring Plank 30m Single arm farmer carry per arm, AHAP Metcon (No Measure) 3 Rounds 12 Single arm DB Bench/arm 12 Single arm DB bent over row/arm

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04032019

CrossFit Modig – CrossFit Performance P1: Snatch (5×1) Perform 1 rep every 2:00 Use 75% of TM P2: Clean (5×1) Perform 1 rep every 2:00 Use 75% of TM P3: Metcon (Distance) 10-8-6-4-2 with 35/25# DBs Deficit Pushups on DBs DB Bent Over Row DB Hammer Curls DB Strict Press Fitness F1A: Goblet Rear-Foot Elevated…

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04022019

CrossFit Modig – CrossFit Conditioning P: Metcon (3 Rounds for reps) AMRAP 5:00 50/40 Cal Row Buy-In 12 Deadlifts 185/125 8 Bar Facing Burpees OTB Rest 5:00 AMRAP 5:00 50/40 Cal Row Buy-In 8 Deadlifts 225/155 8 Bar Facing Burpees OTB Rest 5:00 AMRAP 5:00 50/40 Cal Row Buy-In 4 Deadlifts 275/185 8 Bar Facing…

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04012019

CrossFit Modig – CrossFit Strength Pa: Back Squat (3×5) Perform each rep @ 3:1:x:1 5 @ 50% of Training max 5 @ 60% of Training max 5 @ 70% of Training max Rest 1:00 before Pb Pb: Weighted Pushup (3×10) Place weight over the back of the shoulders. Keep knees/thighs off the ground, and touch…

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03312019

CrossFit Modig – CrossFit “Champion” (Time) 2 Rounds 25 HSPU 20 Deadlifts 135/95 15 OHS 135/95 10 Burpee Box Jump Overs 24/20″ 800m RunDone in support of Becky Conzelman’s fight with a brain aneurysm leading to emergency surgery

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03302019

CrossFit Modig – CrossFit Metcon (AMRAP – Reps) Teams of 3, AMRAP 25: 300 Double Unders 120/90 Calorie Bike 90 DB/KB* Snatches (P: 70/50 F: 50/35) 60 Sandbag** Bear Hug Squats, AHAP *Switch hands every 5 ** D-ball reps count 2:3 or 10:15

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