Siteplicity – Page 143 – Courage Fitness Durham

WOD for 030717

March 6, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 60%/2 65%/2 70%/2 (75%/2) x 2 Segment 2: 5 Rounds: 15 OHS (115/85) 12 C2B Pullups Directly into: 5 Rounds: 15 Calorie Row 12 Ring Dips

WOD for 030617

March 6, 2017SiteplicityDaily Workouts0

Segment 1: Strict Press 3 sets of 8 60% of 1 RM Segment 2: Pausing Front Squat 3 sets of 3 60% or 1RM Segment 3: EMOM 8 minutes: Odd: 50 Double Unders Even: 30 Situps

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Choose one test from each category: Squat Test 1-Rep Max Front Squat 1-Rep Max Back Squat 1-Rep Max Overhead Squat Gymnastics Test Max Pull-Ups Max Weighted Pull-Up Max Muscle-Ups Max Strict Handstand Pushups Conditioning Test Run 800m 1000...

CF Open WOD 17.2

March 3, 2017SiteplicityDaily Workouts0

Open Workout 17.2

WOD for 030317

March 2, 2017SiteplicityDaily Workouts0

Segment 1: 2 Rounds: 10 Thrusters (155/105) 25 C2B Pullups Segment 2: Mobility

WOD for 030217

March 1, 2017SiteplicityDaily Workouts0

Segment 1: Every 3:00 for 7 Rounds: 400m Run 12 Toes-to-Bar Segment 2: Mobility

Kool Aid Club – February 2017

March 1, 2017SiteplicityNews0

Congratulations to our February CFD Kool Aid Clubbers! In March, we’ll be donating $5 for each Kool Aid Clubber to Keep Durham Beautiful! Athlete Total Visits Ashby, Holly 30 Martin, Anna 27 Teixeira, Gabriela 23 Mangano, Dino 22 Deeny, Ayumi 22 Luz, Tony 22 Young, Ami 22 Cid del Prado, Rebekah 21 Keegan, Jimmy...

WOD for 030117

February 28, 2017SiteplicityDaily Workouts0

Segment 1: Power Clean & Power Jerk 60%/2 65%/2 70%/2 Segment 2: Front Squat (65%/3) x 3 Segment 3: EMOM 16 minutes: Minute 1: 7 Deadlifts (185/135) Minute 2: 10 Box Jumps (24/20) Minute 3: 7 Wall Ball (20/14) Minute 4: 7 C2B Pullups

WOD for 022817

February 27, 2017SiteplicityDaily Workouts0

Segment 1: EMOM 10 minutes: Odd: 3 Snatches (225/155) Even: 6 Clean & Jerks (225/155) Segment 2: 3 Rounds: Run 400m 21 Hang Power Cleans (115/80) 18 Step-Back Lunges (115/80) 15 Over-the-Bar Burpees

WOD for 022717

February 26, 2017SiteplicityDaily Workouts0

Segment 1: Power Snatch 60%/2 65%/2 70%/2 Segment 2: Back Squat (65%/3) x 3 Segment 3: AMRAP 4 minutes: 30 Double Unders 15 Power Snatch (75/55) Rest 4:00 AMRAP 4 minutes: 30 Double Unders 12 Power Snatch (95/65) Rest 4:00 AMRAP 4 minutes: 30 Double Unders 9 Power Snatch (115/85)

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