Siteplicity – Page 110 – Courage Fitness Durham

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,...

WOD for 011918

January 18, 2018SiteplicityDaily Workouts0

Skills: Rope Climbs Then, 2 Position Snatch Strength: 2-Position Snatch 3 @ 70% 2 @ 75% 1 @ 80% *2-position: High Hang + Knee *3 sets of the 3 reps, 2 sets of the 2 reps Metcon: For Time…with a 15 minute Time Cap 21 Hang Power Snatches 4 Rope Climbs 15 Hang Power Snatches...

WOD for 011818

January 17, 2018SiteplicityDaily Workouts0

Skill: Coach’s choice Metcon 1: 4, 1 minute Rounds: 3 Stations (12 minutes) Station 1: 8 Weighted Barbell Good mornings Station 2: 12 Double KB Swings Station 3: Sandbag over the shoulder or weighted Glute March (:40) L1: 95/65 (8 Good mornings), 12 DBL KBS (Blue/Red), 150/120 L2: 75/55 (8 Good mornings), 12 DBL KBS...

WOD for 011718

January 16, 2018SiteplicityDaily Workouts0

Skill: Muscle-up Program: Week 3 Day 1 Pull: 1.) Advanced: 3×10 strict ring row with the body parallel to the floor 2.) Intermediate: 3×10 Strict Ring row with body at 45 degrees 3.) Beginner: 3×10 Strict ring row with body at more than 45 degrees Push: 1.) Advanced: 3×15 Dip with two boxes 2.) Intermediate:...

WOD for 011618

January 15, 2018SiteplicityDaily Workouts0

Skill: Hang Clean and Split Jerk Strength: Hang Clean and Jerk 2-2-2-2 *Build-up method: *Find your “Heavy” 2 and then have 3 additional sets within 10% of your “heavy 2″ Metcon: Against 3:00-minute clock for 6 rounds-21-minutes(Alternating between Round 1 & 2) Round 1: 400m Run then, remaining time: Burpees Round 2: 500m Row then,...

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