Siteplicity – Page 133 – Courage Fitness Durham

WOD for 061017

June 9, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up missed segment from past week Segment 2: 5 Rounds: 1:00 Box Jumps 1:00 Power Snatch (75/55) 1:00 Burpees 1:00 Rest

WOD for 060917

June 8, 2017SiteplicityDaily Workouts0

Segment 1: Front Squat 60%/2 70%/2 75%/2 80%/2 (85%/2) x 2 Segment 2: Teams of 2 AMRAP in 20 minutes: 12 Calorie Row 12 Thrusters (65/45) Partner performs full round before switching

WOD for 060817

June 7, 2017SiteplicityDaily Workouts0

Segment 1: EMOM 12 minutes: Odd: 4-7 Muscle Ups (S1/S2: Pullups or Scaled Pullups) Even: 14 KB OHS (Rx: 52/35 S1: 35/20 S2: as needed) (7/side) Segment 2: Mobility

Segment 1: Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 (90%/2) x 2 Segment 2: For Time: 50′ DB Walking Lunge (Rx: 50/35 S1: 35/25 S2: 25/15) 50 Double Unders (S1: 30 DUs S2: 50 Singles) 25 Wall Balls (Rx: 30/20 S1: 20/14 S2: 14/10) 25 Pullups 25 Wall Balls (30/20) 50 Double Unders 50′ DB...

WOD for 060617

June 5, 2017SiteplicityDaily Workouts0

Segment 1: Clean & Jerk 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 (80%/1) x 2 Segment 2: 4 Rounds: 12 Calorie Row 8 Burpee Box Jump Overs (Rx: 30/24 S1: 24/20 S2: 20/16) 4 Squat Cleans (Rx: 155/105 S1: 115/75 S2: 85/55)

WOD for 060517

June 4, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 3×3 at 70% 3×2 at 75% 3×1 at 80% Segment 2: Snatch Grip Deadlift 3×2 at 110% Segment 3: 3 Rounds: 400m Run 16 Deadlifts (Rx: 225/155 S1: 165/105 S2: 115/75) 60 Double Unders (S1: 30 DUs S2: 60 Singles)

WOD for 060317

June 2, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 0-10 – 1 Mile Run, Max Clean & Jerk (135/95) 10-13 – Rest 13-20 – 800m Run, Max Pwr Snatch (115/80) 20-23 – Rest 23-27 – 400m Run, Max Thrusters (95/65)

WOD for 060217

June 1, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 60%/2 65%/2 70%/2 (75%/2) x 2 Segment 2: Clean & Jerk 60%/2 65%/2 70%/2 (75%/2) x 2 Segment 3: 4 Rounds: 21/15 Calorie Row 18 Wall Ball (20/14) 15 KB Swings (52/35) 12 Burpees

Kool Aid Club – May 2017

June 1, 2017SiteplicityNews0

Congratulations to our May CFD Kool Aid Clubbers! Athlete Total Visits Martin, Anna 34 Morin, Julie 28 Ellison, Seth 25 Gudac, Stefan 23 Mangano, Dino 23 Ashby, Holly 22 Ulak, Albert 22 Hauver, Megan 21 Deeny, Ayumi 21 Luz, Tony 21 Schenck, Ari 20 Teixeira, Gabriela 20 Goins, Charlotte 20 Lackford, Brad 19 Swanson,...

WOD for 060117

May 31, 2017SiteplicityDaily Workouts0

Segment 1: Back Squat (65%/3) x 3 Segment 2: “Fran” 21-15-9 Thrusters (95/65) Pullups Segment 3: Mobility

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