Siteplicity – Page 127 – Courage Fitness Durham

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)

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

WOD for 080317

August 2, 2017SiteplicityDaily Workouts0

Segment 1: 1 mile run Rest 5:00 12 minutes to find a 3RM Push Press Segment 2: B1) Double KB Front Rack Lunge 3×16 alt. steps B2) Ring Support Hold 3 x 10-30 secs (Scale to Ring Plank Hold/ Regular Plank) Rest up to 2:00 between sets Segment 3: Mobility

WOD for 080217

August 1, 2017SiteplicityDaily Workouts0

Segment 1: Power Clean (80%/3) x 5 Segment 2: Power Jerk (75%/3) x 5 Segment 3: Ascending Ladder for 7 Minutes: 1 Power Clean (Rx: 155/105 S1: 125/85 S2: 105/55) 30 Double Unders (S1: Attempts S2: Singles) 2 Power Cleans 30 Double Unders 3 Power Cleans 30 Double Unders Add (1) Power Clean per round

WOD for 080117

July 31, 2017SiteplicityDaily Workouts0

Segment 1: EMOM 10 minutes: Minutes 1-5: 3 Snatch (RX: 165/115 S1: 135/75 S2: 95/55) Minutes 6-10: 5 Clean and Jerks Segment 2: For Time: 3 Rounds Bergeron Beep Test Run 800m 3 Rounds Bergeron Beep Test Run 800m 3 Rounds Bergeron Beep Test Bergeron Beep Test: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees

WOD for 073117

July 30, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 60%/3 65%/2 70%/2 75%/2 80%/2 (85%/2) x 3 Segment 2: Snatch Pull (105%/3) x 4 Segment 3: EMOM 15 minutes: Min 1: Run 200m Min 2: 10 Power Snatches (135/95) Min 3: 10 Handstand Pushups

WOD for 073017

July 29, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: For Time: Teams of 2: 10-9-8-7-6-5-4-3-2-1 Squat Clean (135/95) 100m Run *Partner 1 completes 10 reps and 100m run, then partner 2 completes 10 reps and 100m run and so on…

WOD for 072917

July 28, 2017SiteplicityDaily Workouts0

Segment 1: EMOM 10 minutes: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135) Segment 2: 5 rounds: 400m Run 15 Power Snatches (65/45)

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