Siteplicity – Page 147 – Courage Fitness Durham

WOD for 012117

January 21, 2017SiteplicityDaily Workouts0

Segment 1: AMRAP 30 minutes: Teams of 3: 12 Calorie Row 12 Power Snatch (95/65) 12 Wall Balls (20/14) 12 Toes to Bar *Full rounds, then change partners

WOD for 012217

January 21, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: Helen 3 round: Run 400m 21 KB swings (52/35) 12 Pullups

WOD for 012017

January 19, 2017SiteplicityDaily Workouts0

Segment 1: Back Squat (70%/3)3 Segment 2: 6 Sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split...

WOD for 011917

January 18, 2017SiteplicityDaily Workouts0

Segment 1: Complete as many rounds as possible in 12 minutes of: 20 sit-ups 10 left-arm overhead walking lunges 10 right-arm overhead walking lunges Use DB or KB (45/30) Segment 2: Mobility

WOD for 011817

January 17, 2017SiteplicityDaily Workouts0

Segment 1: Clean & Jerk 60%/2 65%/2 70%/2 Segment 2: Front Squat (65%/3) Segment 3: 3 Rounds: AMRAP 4: 30/20 Calorie Row 30 10m Shuttle Sprints AMRAP Double Unders Rest 4:00 between rounds

WOD for 011717

January 16, 2017SiteplicityDaily Workouts0

Segment 1: Run 15 minutes nonstop Segment 2: “Marston” AMRAP 20: 1 Deadlift (405/285) 10 T2B 15 Barbell Burpees For time: 50 HSPU

CFD Intramurals 2017

January 16, 2017SiteplicityDaily Workouts, News0

The Strength & Conditioning Open is a worldwide Strength & Conditioning competition crowning the Fittest Man and Woman on Earth. We’ve done it every year at CFD and it’s lots of fun. Last year, over 120 CFD athletes tried their hand at the Open and participated in Intramurals. There are SCALED divisions, and MORE Masters divisions...

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