Siteplicity – Page 109 – Courage Fitness Durham

WOD for 012818

January 27, 2018SiteplicityDaily Workouts0

Against 15 minute clock… 21-15-9-6-3 Overhead Squat Toes to Bar L1: 105/75, T2B L2: 95/65, T2B L3: 75/55, K2E

WOD for 012718

January 26, 2018SiteplicityDaily Workouts0

All with a partner: With a 12-min time Cap, complete: 21-15-9 Pull-ups Box Jump Overs DB Snatches Burpees to plate *1 person working/1 person resting L1: CTB, 30”/24”, 50/35 L2: Kipping Pull-ups, 24”/20”, 35/20 L3: Assisted or non assisted Pull-ups,. 20/15 L4: Ring Rows, 15/12 Rest 3 minutes 25-minute AMRAP 20 cal Row or Bike...

WOD for 012618

January 25, 2018SiteplicityDaily Workouts0

Skill: Snatch Strength: none today Metcon: With a partner, 3 Rounds: 25 Synchro Wall Balls 50 Double Unders (Per person) 200m Farmer’s Carry (Both ppl go out and switch whenever) Rest 2 minutes then, Take 4-minutes to find a 1RM Snatch (For both Athletes) L1: 20/14 (Synchro at the bottom), 50 Unbroken DUs, Black/Blue L2:...

WOD for 012518

January 24, 2018SiteplicityDaily Workouts0

Skill: Handstand Pushups Strength: Strict Press 10-8-6-4 **Find a heavy for each Metcon: Against 3-minute clock for 4 Rounds 200m Run 10 Deadlifts Remaining Time: HSPU L1: 200m Run, 225/155, Deficit HSPU (4″/2″), L2: 200m Run, 135/95, Kipping HSPU L3: 200m Run, 105/75, HR Push-ups or Seated DB Press L4: 100m Run, HEAVY KB DL,...

WOD for 012418

January 23, 2018SiteplicityDaily Workouts0

Skill: Power Cleans Strength: Power Cleans *Every 2-mins for 5 Rounds 5 single Power Cleans @ 65-75% Metcon: For Time: Buy in: 500m Row then, 3 Rounds: 20 Medball Cleans 30 KB Swings Then, Cash out: 1200m on bike or row Half of the class will start on row other half on the bike L1:...

WOD for 012318

January 22, 2018SiteplicityDaily Workouts0

Skill: Aux Core: 3 Rounds for Quality :35-second Handstand Hold or :35-second Plank 10 Glute Bridge Raises (10/leg) Max Effort Hang L-sit from the Rig Single Arm Bottoms up KB Hold (Left) :30 seconds Single Arm Bottoms up KB Hold (Right) :30-seconds Strength: Back Squats: 2-2-2-2-2 :05 down and regular speed up *Build UP method...

WOD for 012218

January 21, 2018SiteplicityDaily Workouts0

Skills: Muscle Up Program Pull: Advanced: 3×10 false grip ring row to sternum elbows in knuckles together with body parallel to floor Intermediate: 3×10 false grip ring row to sternum elbows in knuckles together with body at 45 degrees to the floor. Beginner: 3×10 false grip ring row to sternum elbows in knuckles together with...

CFD Intramurals 2018

January 21, 2018SiteplicityCourage Fitness Durham News0

The Strength & Conditioning Open is a worldwide Strength & Conditioning competition crowning the Fittest Man and Woman on Earth. We’ve done it every year at CFD and it’s lots of fun. Last year, over 130 CFD athletes tried their hand at the Open and participated in Intramurals. There are SCALED divisions, and MORE Masters divisions...

WOD for 012118

January 20, 2018SiteplicityDaily Workouts0

First part of class is Coach’s discretion, practice time Then, Open WOD 18.0 For Time: 21-15-9 DB Snatches Burpee over DB https://www.floelite.com/articles/6085292-180-is-dumbbell-snatch-and-burpees-for-some-reason

WOD for 012018

January 19, 2018SiteplicityDaily Workouts0

With a partner: Within 12 minutes… (3-Rounds) 20 Wall Balls 15 Sumo Deadlift High Pull 20 Box Jumps 15 Push Press 20 Cal Row *Alternate Movements *Score=Time L1: 95/65, 20/14, 30”/24”, 20/15 cal row L2: 75/55, 20/14, 24”/20”, 20/15 cal row L3: 65/45, 14/12, 24”/20” Step-ups, 15/10 cal row L4: KB SDLHP, 12/10, 20”/17” Step-ups,...

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