180221

180221

CrossFit Modig - CrossFitWeightliftingP: 2 Position Snatch P/H (12:00 to Max)Power Position/HangFa: Kettlebell Row (KB or DB 4x8 Ea. Arm AHAP)Fb: Weighted Hip Bridge (4x15- Rest 1:00)ConditioningP: Metcon (AMRAP - Rounds)Rotating 12:00 EMOM 1-10 Deadlifts (225/155) 2- 15/11 Air Bike...

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wodify February 21, 2018 No Comments

180220

180220

CrossFit Modig - CrossFitStrengthP: Back Squat (8@75%, 5@80%, 3@85%, 3@90%)Training Max. No Rest at the Top.Fa: Bulgarian Split Squat (4x10 Ea. Leg AHAP)Fb: Rear Delt Fly (4x20- Rest 1:00 Between Supersets)ConditioningP: Metcon (Time)30 Cal Row 20 Burpee Box Jumps (24/20")...

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wodify February 20, 2018 No Comments

180219

180219

CrossFit Modig - CrossFitWeightliftingF: Power Clean & Push Press (12:00 to Max the Complex- 2 Cleans + 1 Press)P: 2 Position Clean P/H (12:00 to Max- Clean + Clean + Jerk)Power Position/HangP: 2 Position Clean P/H (12:00 to Max- Clean...

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wodify February 19, 2018 No Comments

U180218

U180218

CrossFit Modig - CrossFitMetcon (Time)10-9-8-7-6-5-4-3-2-1 DB shoulder to overhead KBS T2B Burpees Lunges (each leg)

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wodify February 18, 2018 No Comments

180217

180217

CrossFit Modig - CrossFitConditioningP&F: Metcon (Time)In a team of 3: 100/75 Calorie Bike 75/60 Calorie Row 75 Athletic Burpees 100/75 Calorie Bike 75/60 Calorie Row 50 Abmat Sit ups (Each Person) 100/75 Calorie Bike 75/60 Calorie Row 50 Double Unders...

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wodify February 17, 2018 No Comments

180216

180216

CrossFit Modig - CrossFitConditioningF&P: The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

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wodify February 16, 2018 No Comments

180215

180215

CrossFit Modig - CrossFitEnduranceMetcon (Time)20:00 Air BikeStrengthMetcon (No Measure)1a- 2x10 Scap Depressions 1b- 2x10 Reverse Shrugs 2- 4x12 Single Arm DB Row 3- 4x10 DB Hex Press 4- 3x15 DB Chest Fly 5- 3x12 Supine Ring Pull ups

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wodify February 15, 2018 No Comments

180214

180214

CrossFit Modig - CrossFitWeightliftingF&P: Mid-Hang Clean (7x1@80%)ConditioningP: Metcon (Time)3 Rounds: 5 Bar or Ring Muscle Ups 100 Double Unders 500m RowF: Metcon (Time)3 Rounds: 10 Pull ups 100 Single Unders 500m Row

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wodify February 14, 2018 No Comments

180213

180213

CrossFit Modig - CrossFitStrengthFa: Walking Lunges (Weighted- 4x20 Steps- AHAP)Fb: Banded Good Mornings (4x20- Rest 1:00 between supersets)P: Back Squat (4x5@75% (Training Max)- Rest :90sec)Quick down and up- no rest at the top of reps.ConditioningF: Metcon (AMRAP - Rounds and...

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wodify February 13, 2018 No Comments

180212

180212

CrossFit Modig - CrossFitWeightliftingP: Mid-Hang Snatch (7x1@80%)This should be smooth, fast, and easy.Fa: Dumbbell Row (4x12 Ea. Arm- Moderate Weight)Fb: Standing Tea Pot (4x5 Ea. Side)ConditioningP: Metcon (AMRAP - Rounds and Reps)15:00 AMRAP: 20 Kettlebell Swings (55/35) 10 DB Push...

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wodify February 12, 2018 No Comments