Siteplicity – Page 130 – Courage Fitness Durham

WOD for 070817

July 7, 2017SiteplicityDaily Workouts0

Segment 1: EMOM 6 minutes: 3 Power Cleans 3 Front Squats 3 Push Jerks (Rx: 185/135 S1: 135/95 S2: 105/75) Segment 2: For Time: Run 800m 25 Power Snatch (115/80) 5 Rope Climbs Run 800m 25 Clean and Jerks (135/95) 5 Rope Climbs

Kool Aid Club – July 2017

July 7, 2017SiteplicityNews0

Congratulations to our June CFD Kool Aid Clubbers! Athlete Total Visits Newbauer, Michael 25 Mangano, Dino 25 Cid del Prado, Rebekah 23 Luz, Tony 22 Begej, Izzy 21 Morin, Julie 21 Swanson, Ashley 20 Gudac, Stefan 20 Shurgin, Amanda 20 Keegan, Jimmy 19 Keller, Ryan 19 Ellison, Seth 19 Floyd, Jen 19 Clawson, Josh...

Kool Aid Club – June 2017

July 7, 2017SiteplicityNews0

WOD for 070717

July 6, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 60%/3 65%/3 70%/3 (75%/3) x 2 Segment 2: Clean & Jerk 60%/2+1 70%/2+1 (75%/2+1) x 2 Segment 3: 3 Rounds: 75 Double Unders (S1: Attempts S2: Singles 50 Air Squats 25 Calorie Row

WOD for 070617

July 5, 2017SiteplicityDaily Workouts0

Segment 1: Power Clean + Front Squat 60%/2+2 65%/2+2 (70%/2+2) x 3 Segment 2: Front Squat 75%/3 80%/1 75%/3 83%/1 75%/3 85%/1 Segment 3: EMOM 10 minutes: Odd: 5 Thrusters (pick heaviest load you can maintain for all rounds) Even: 200m Run

WOD for 070517

July 4, 2017SiteplicityDaily Workouts0

Segment 1: Back Squat 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 Segment 2: AMRAP 4 minutes: 21 Calorie Row 15 Power Cleans (135/95) 9 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4 minutes: 21 Calorie Row 15 Power Cleans (115/80) 9 Burpee Box Jump Overs Rest 4:00 AMRAP 4 minutes: 21 Calorie Row 15 Power...

July 4, 2017

July 3, 2017SiteplicityDaily Workouts0

“The Don” For time: 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball 66 Burpees 66 Double unders U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned...

WOD for 070317

July 2, 2017SiteplicityDaily Workouts0

Segment 1: Power Snatch + OHS 60%/2+2 65%/2+2 (70%/2+2) x 3 Segment 2: Halting Snatch Deadlift (75%/5) x 5 *3 sec pause at power/pockets position Segment 3: EMOM 10 minutes: Minutes 1-5: 3 Snatches (RX: 165/115 S1: 135/75 S2: 95/55) Minutes 6-10: 5 Clean & Jerk

WOD for 070217

July 2, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: “Deck of Cards” The # on the card represents reps Face cards = 10 reps Jokers = 50 KB Swings Hearts – Situps Diamonds – Med Ball Cleans (20/14) Spades – Burpees Clubs – OH Lunges (45/25) *Next...

WOD for 070117

June 30, 2017SiteplicityDaily Workouts0

Segment 1: EMOM 6 minutes: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (Rx: 185/135 S1: 135/95 S2: 105/75) Segment 2: For Time: “Daniel” 50 Pullups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters (95/65) 400m Run 50 Pullups

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