Siteplicity – Page 149 – Courage Fitness Durham

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...

WOD for 122916

December 28, 2016SiteplicityDaily Workouts0

Segment 1: For time: 20-calorie row 20 clean and jerks (165/115) 20-calorie row Segment 2: Mobility

WOD for 123016

December 28, 2016SiteplicityDaily Workouts0

Segment 1: Snatch 65%/4 70%/4 75%/4 80%/3 (85%/3) x 2 Segment 2: EMOM 18 minutes: Min 1: 25 Russian KB Swings (70/52) Min 2: 30-45 Double Unders Min 3: Row for Max Calories

WOD for 122816

December 27, 2016SiteplicityDaily Workouts0

Segment 1: Front Squat 75%/3 80%/1 75%/3 83%/1 75%/3 85%/1 Segment 2: AMRAP 3: 75 DU Buy-In 15 Deadlifts (225/155#) 15 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 10 Deadlifts (275/185#) 10 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 5 Deadlifts (315/225#) 5 Bar Facing Burpees Segment 3: EMOM...

WOD for 122716

December 26, 2016SiteplicityDaily Workouts0

Segment 1: Power Clean + Power Jerk 60%/2+1 70%/2+1 (75%/2+1) x 3 Segment 2: 3 Rounds: 500 Meter Row 12 Push Jerks (155/105) 15 T2B

WOD for 122616

December 25, 2016SiteplicityDaily Workouts0

Segment 1: Back Squat 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 Segment 2: With a running clock at the 0:00 21-15-9: Squat Cleans, 135/95 Ring Dips at the 10:00 15-10-5 Power Cleans, 185/135 Strict Ring Dips at the 20:00 9-7-5 reps Hang Squat cleans, 205/145 Ring Muscle Ups

WOD for 122516

December 24, 2016SiteplicityDaily Workouts0

“The Grinch” 12-11-10-9-8-7-6-5-4-3-2-1 reps for time of Deadlift (225/155) Ring Dips Wall Ball (20/12)

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