Siteplicity – Page 149 – Courage Fitness Durham

WOD for 010917

January 8, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 60%/2 65%/2 70%/2 75%/2 (80%/2) x 4 Segment 2: Back Squat 80%/5 85%/1 80%/5 88%/1 80%/5 91%/1 Segment 3: 30-20-10: Pullups Cals on Rower Directly into… 30-20-10: Shoulder to Overhead (135/95) Jumping Lunges (total)

WOD for 010816

January 7, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: 3 rounds for time of: Row 50 calories 150 double-unders 50 walking lunges

WOD for 010717

January 6, 2017SiteplicityDaily Workouts0

Segment 1: With a partner, “”you go – I go style”” 5 Clean and Jerks (225/155) 4 Clean and Jerks (245/165) 3 Clean and Jerks (265/175) 2 Clean and Jerks (285/185) 1 Clean and Jerk (305/195) Segment 2: 3 Rounds: 20 Calorie Row 16 Thrusters (95/65) 20 Calorie Row 17 Toes To Bar

WOD for 010617

January 5, 2017SiteplicityDaily Workoutsback squat, double unders, muscle ups, snatch0

Segment 1: Snatch 65%/4 70%/4 75%/4 (80%/3) x 2 (85%/1) x 3 Segment 2: Back Squat 79%/4 84%/1 79%/4 87%/1 79%/4 90%/1 Segment 3: 10 Ring Muscle Ups 150 Double Unders 20 Squat Snatch (135/95) 150 Double Unders 10 Ring Muscle Ups

WOD for 010417

January 3, 2017SiteplicityDaily Workoutsdouble unders, hang clean, jerks, row0

Segment 1: Hang Clean 60%/3 65%/3 (70%/3) x 3 Segment 2: Jerks 60%/3 70%/3 75%/3 (80%/3) x 2 Segment 3: 4 Rounds of: AMRAP 4: 30/20 Calorie Row 50 Double Unders AMRAP of 10m Shuttles in remaining time rest 4 mins between rounds

WOD for 010317

January 2, 2017SiteplicityDaily Workouts0

Segment 1: For time: 5 Rounds of Cindy* directly into: 3 Rounds of DT** Directly into: 1,000m Row *1 Round of “”Cindy””: 5 Pull-ups + 10 Push-ups + 15 Air Squats **1 Round of “”DT””: 12 DL + 9 HPC + 6 PJ (155/105) Segment 2: 1:30 of AMRAP of Bar Facing Burpees Rest 1...

WOD for 010217

January 1, 2017SiteplicityDaily Workouts0

Segment 1: Hang Snatch – from mid-thigh 60%/3 65%/3 (70%/3) x 3 Segment 2: Back Squat 78%/5 83%/1 78%/5 86%/1 78%/5 89%/1 Segment 3: Row 2,000m 42 Thrusters (95/65) 42 C2B Pullups Row 1,000m 30 Thrusters (95/65) 30 C2B Pullups 500m Row 18 Thrusters (95/65) 18 C2B Pullups

Kool Aid Club – December 2016

January 1, 2017SiteplicityNews0

Congratulations to our December CFD Kool Aid Clubbers! In January, we’ll be donating $5 for each Kool Aid Clubber to the Animal Protection Society of Durham AND the top attendee will receive a $25 gift card to Rogue Fitness! Athlete Total Visits Amenta, Tom 24 Cid del Prado, Rebekah 23 Teixeira, Gabriela 23 Luz, Tony...

WOD for 010117

December 31, 2016SiteplicityDaily Workouts0

AMRAP in 20:17 of: 1 100m Run 1 Muscle Up 20 Pushups 17 Pullups

WOD for 123116

December 30, 2016SiteplicityDaily Workouts0

Segment 1: “Tiff” On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans (155/105) 7 push presses (155/105) United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in...

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