Siteplicity – Page 143 – Courage Fitness Durham

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)

WOD for 022617

February 25, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: AMRAP 20 minutes: Teams of 3 – Athlete completes full round before switching 12/9 Calorie Row 9 Box Jump-Overs (24/20) 6 DB Hang Squat Cleans (50/35)

CF Open 17.1

February 24, 2017SiteplicityDaily Workouts0

Strength & Conditioning Open WOD 17.1

WOD for 022417

February 23, 2017SiteplicityDaily Workouts0

Segment 1: 27-21-15-9 Toes to Bar Overhead Squats (135/95) Over-the-Bar Burpees Segment 2: Mobility

WOD for 022317

February 22, 2017SiteplicityDaily Workouts0

Segment 1: EMOM 12 minutes: Odd: 15 Power Snatch (75/55) Even: 20 Wall Balls (20/14) Segment 2: EMOM 10 minutes: 6 Power Cleans (135/95) 6 Handstand Pushups

WOD for 022217

February 21, 2017SiteplicityDaily Workouts0

Segment 1: Clean & Jerk 60%/2+1 70%/2+1 75%/1 80%/1 85%/1 90%/1 95%/1 (85%/1) x 2 Segment 2: 21-15-9: DB Thrusters (50/35) C2B Pullups Calorie Row

WOD for 022117

February 20, 2017SiteplicityDaily Workouts0

Segment 1: AMRAP 3: 3 Power Cleans (135/95) 3 Front Squats 3 Push Jerks Rest 3:00 Segment 2: AMRAP 3: 3 Power Cleans (175/125) 3 Front Squats 3 Push Jerks Rest 3:00 Segment 3: AMRAP 3: 3 Power Cleans (205/145) 3 Front Squats 3 Push Jerks Segment 4: For Time: Run 400m 200 DU Run...

1 … 141 142 143 144 145 … 419

By