Siteplicity – Page 148 – Courage Fitness Durham

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...

WOD for 011617

January 15, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 60%/2 65%/2 70%/2 Segment 2: AMRAP 15: 30 Wallballs (20/14) 20 Power Snatch (75/55) 5 Ring Muscle-ups Segment 3: For time: 50 C2B Pullups

WOD for 011417

January 14, 2017SiteplicityDaily Workouts0

Segment 1: For time: 30 Hang Squat Cleans (135/95) 30 HSPU 30 Thrusters (135/95) 30 Box Jumps Overs (24/20) 30 Overhead Squats (135/95) 30 C2B Pullups

WOD for 011517

January 14, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 7 rounds for time of: 10 handstand pushups 2 rope climbs

WOD for 011317

January 12, 2017SiteplicityDaily Workouts0

Segment 1: Back Squat 82%/4 86%/1 82%/4 89%/1 82%/4 92%/1 Segment 2: AMRAP 5: Power Snatch (115/80) AMRAP 4: Row for Calories AMRAP 3: OHS (115/80) AMRAP 2: Double-unders

WOD for 011217

January 11, 2017SiteplicityDaily Workouts0

Segment 1: 4 Rounds: 18-12-9-6 Toes to Bar* 18 Wall Balls (20/14) *Rep scheme is designed so you can go unbroken with no transitions. Go hard and hold on. Segment 2: 5 Rounds: 12 Burpees 35 Double Unders Segment 3: Mobility

WOD for 011117

January 10, 2017SiteplicityDaily Workouts0

Segment 1: Clean & Jerk 60%/2+1 65%/2+1 70%/2+1 75%/2+1 (80%/2+1) x 4 Segment 2: 7 Rounds: 9 Power Snatch (95/65) 15 Wall Balls (20/14) 21 Double Unders

WOD for 011017

January 9, 2017SiteplicityDaily Workouts0

Segment 1: 5 Rounds, for max reps: 1:00 Double Unders 1:00 Power Cleans (135/95) 1:00 Burpees over Bar 1:00 Rest Segment 2: EMOM 10 minutes: Odd: 10 Toes to Bar + 10 Overhead Squats (95/65) Even: Rest

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