Siteplicity – Page 127 – Courage Fitness Durham

WOD for 081217

August 11, 2017SiteplicityDaily Workouts0

Segment 1: “Isabel” For Time: 30 Snatches (135/95) Segment 2: Teams of 3: 10k Row Athletes change every 250m

WOD for 081117

August 10, 2017SiteplicityDaily Workouts0

Segment 1: Clean Pull (107%/3) x 4 Segment 2: Front Squat (83%/5) x 5 Segment 3: “Fran”

WOD for 081017

August 9, 2017SiteplicityDaily Workouts0

Segment 1: Deadlifts 5×5 Increasing to a heavy 5 Sets start every 3 minutes Segment 2: EMOM 10 minutes: Even: Jog 100 meters Odd: Skill of choice Options: HSPU T2B Muscle Ups (drills) Pushups Dips HS Hold Pick Reps that can be done unbroken and in rhythm Goal is to never “redline”

WOD for 080917

August 8, 2017SiteplicityDaily Workouts0

Segment 1: Push Press (80%/4) x 5 Segment 2: Power Jerk (80%/3) x 5 Segment 3: AMRAP 7 minutes Power Snatch (Rx: 115/80 S1: 95/65 S2: 75/55) EMOM: 7 Wall Balls (Rx: 30/20 S1: 20/15 S2: 15/10)

WOD for 080817

August 7, 2017SiteplicityDaily Workouts0

Segment 1: For Time: 30 Clean & Jerks (Rx: 185/135 S1: 135/95 S2: 95/65) Segment 2: 3 Rounds: 100 Double Unders 400 Meter Run Rest 3:00 between rounds

WOD for 080717

August 6, 2017SiteplicityDaily Workouts0

Segment 1: Ring Muscle Ups/Pullups Max Unbroken Reps Segment 2: Back Squat (83%/5) x 5 Segment 3: “Nasty Girls” 3 Rounds: 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans (135/95)

WOD for 080617

August 5, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: EMOM 12 minutes 3 Power Cleans + 3 Front Squats + 3 Push Jerks (205/145)

Kool Aid Club – July 2017

August 4, 2017SiteplicityNews0

Congratulations to our July CFD Kool Aid Clubbers! Athlete Total Visits Seiden, Benjamin 33 Ellison, Seth 25 Mangano, Dino 24 Luz, Tony 24 Begej, Izzy 23 Ulak, Albert 23 Swanson, Ashley 22 Deeny, Ayumi 21 Cid del Prado, Rebekah 21 Morriss, Kat 20 Loftus, Will 20 Teixeira, Gabriela 20 Schenck, Ari 19 Gudac, Stefan...

WOD for 080517

August 4, 2017SiteplicityDaily Workouts0

“31 Heroes” Teams of 2, AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) Continuous run with Sandbag (45/25) Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs...

WOD for 080417

August 3, 2017SiteplicityDaily Workouts0

Segment 1: Front Squat (80%/5) x 5 Segment 2: Clean Pull (105%/3) x 4 Segment 3: “Diane” For Time: 21-15-9 Deadlifts (225/155) Handstand Pushups

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