Wods

03252019

CrossFit Modig – CrossFit Strength Pa: Back Squat (5,3,1+) Perform each rep @ 3:1:x:1 5 @ 70% of Training max 3 @ 80% of Training max 1+ (1 reps from failure) @ 90% 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…

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03242019

CrossFit Modig – CrossFit Metcon (AMRAP – Reps) AMRAP 20 400m Row 8 Feet-elevated Ring Rows 12 Box Jumps 16 Renegade Rows 50/35 per hand

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03232019

CrossFit Modig – CrossFit Metcon (Weight) Teams of 3 AMRAP 21: 12/9 Calorie Bike 6 Lateral Barbell Burpees 3 Power Cleans, ascending* Start at 95/75, add 20/10 each time all 3 members clear the previous weight. Waterfall style, as soon as the bike is clear, the next partner will start.Score is final weight

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03222019

CrossFit Modig – CrossFit O: Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes M: Crossfit Games Open 19.5 Masters (55+) (Time) 33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Chin-over-bar pull-ups Time cap: 20 minutes Os: Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)…

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03212019

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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03202019

CrossFit Modig – CrossFit Strength Pa: Bench Press (3×3) Perform each rep @ 3:1:x:1 3 @ 65% of Training max 3 @ 75% of Training max 3+ (2 reps from failure) @ 85% of Training max Rest 1:00 before Pb Pb: Strict Pullups (3xMax) Come to a complete stop at the bottom of each rep.…

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03192019

CrossFit Modig – CrossFit Performance P1: Snatch (12×1) Perform 1 rep on the minute. Minute 1-4: 70% of training max Minute 5-8: 75% of TM Minute 9-12: 80% of TM P2: Clean (12×1) Perform 1 rep on the minute. Minute 1-4: 70% of training max Minute 5-8: 75% of TM Minute 9-12: 80% of TM…

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03182019

CrossFit Modig – CrossFit Strength Pa: Back Squat (3×3) Perform each rep @ 3:1:x:1 3 @ 65% of Training max 3 @ 75% of Training max 3+ (2 reps from failure) @ 85% 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…

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03172019

CrossFit Modig – CrossFit Metcon (Time) 4 Rounds 500m Row 10 Strict Pullups 15 Dips 20 Ring Rows (feet elevated) 25 Pushups

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03162019

CrossFit Modig – CrossFit Metcon (AMRAP – Reps) Teams of 3, AMRAP 24:00 0:00-10:00 7 Deadlifts 225/155 7 Cal Bike 10:01-18:00 5 Power Cleans 155/105 5 Cal Bike 18:01-24:00 3 Squat Clean Thrusters 115/75# 3 Cal Bike Partners complete a full round before switching

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