Siteplicity – Page 146 – Courage Fitness Durham

WOD for 020617

February 5, 2017SiteplicityDaily Workouts0

Segment 1: Snatch heavy single 85% of heavy single 90% of heavy single Segment 2: 21-15-9: Squat Snatch (95/65) Chest to Bar Pullups

WOD for 020517

February 4, 2017SiteplicityDaily Workouts0

Segment 1: Teams of 3 2 Rounds: 3:00 Power Snatch (95/65) 3:00 Burpees Over Bar 3:00 Overhead Squats (95/65) 3:00 Pull-Ups

WOD for 020417

February 3, 2017SiteplicityDaily Workouts0

Segment 1: 16.1 AMRAP in 20 minutes: 25-ft. overhead walking lunge (45/35) 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups

Congratulations to our January CFD Kool Aid Clubbers! As our top finisher, Anna Martin wins a $25 Rogue Fitness gift card! In February, we’ll be donating $5 for each Kool Aid Clubber to Genesis Home of Durham ! Athlete Total Visits Martin, Anna 34 Amenta, Tom 30 Mangano, Dino 27 Ashby, Holly 24 Goins,...

WOD for 020317

February 2, 2017SiteplicityDaily Workouts0

Segment 1: Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 90%/1 95%/1 Segment 2: 7 Rounds: 9 Clean & Jerk (135/95) 15 Toes to Bar 21 Calorie Row Rest 2:00 between rounds

WOD for 020217

February 1, 2017SiteplicityDaily Workouts0

Segment 1: EMOM 10 minutes: Mins 1-5: 3 Snatches (225/155) Mins 6-10: 6 Clean & Jerks (225/155) Segment 2: 5 Rounds: 5 Toes To Bar 5 Chest to Bar Pullups 5 Bar MU Rest 1:00 between sets Segment 3: Mobility

WOD for 020117

January 31, 2017SiteplicityDaily Workouts0

Segment 1: Clean & Jerk 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 80%/1 85%/1 95%/1 Segment 2: AMRAP 18 minutes: 80 Wall Balls (20/14) 60 Calorie Row 40 KB Snatch (52/35) 20 OHS (135/95) 10 Ring Muscle Ups

WOD for 013117

January 30, 2017SiteplicityDaily Workouts0

Segment 1: AMRAP 3 minutes: 21 Deadlifts (155/105) 21 Over-the-Erg Burpees Max Double Unders in time remaining Rest 3:00 Segment 2: AMRAP 3 minutes: 21 Deadlifts (185/135) 21 Over-the-Erg Burpees Max Double Unders in time remaining Rest 3:00 Segment 3: AMRAP 3 minutes: 21 Deadlifts (225/155) 21 Over-the-Erg Burpees Max Double Unders in time remaining...

WOD for 013017

January 29, 2017SiteplicityDaily Workouts0

Segment 1: Snatch Pull (90%/3) x 2 (100%/3) x 2 (105%/2) x 3 Segment 2: 21-15-9: Wallballs (20/14) C2B Pullups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (52/35)

WOD for 012917

January 28, 2017SiteplicityDaily Workouts0

Segment 1: EMOM 12 minutes: Odd: 20 Wall Balls (20/14) Even: 10 Toes to Bar Segment 2: 15 Power Snatch (165/115) 800m Run 12 Power Snatch (165/115) 600m Run 9 Power Snatch (165/115) 400m Run

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