Siteplicity – Page 155 – Courage Fitness Durham

WOD for 110316

November 2, 2016SiteplicityDaily Workoutsdouble unders, power snatch0

Segment 1: Workout 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps Segment 2: Mobility

WOD for 110216

November 1, 2016SiteplicityDaily Workoutsair squats, clean, jerk, muscle ups, pushups, row, toes to bar0

Segment 1: Clean & Jerk 60%/2+1 65%/2+1 70%/2+1 (75%/2+1) x 2 Segment 2: AMRAP 20 minutes: 5 Bar Muscle Ups 10 Chest Slapping Pushups 15 Air Squats 20 Calorie Row Segment 3: EMOM 6 minutes: Odd: AMRAP Toes to Bar Even: Rest

Kool Aid Club – October 2016

November 1, 2016SiteplicityNews0

Congratulations to our October CFD Kool Aid Clubbers! We will be making a donation of $160 to the Coalition to Unchain Dogs ($5/Kool Aid qualifier)! In November, we’ll be donating $5 for each Kool Aid Clubber to the Food Bank of Central and Eastern NC! Athlete Total Visits Ashby, Holly 24 Cid del Prado, Rebekah...

WOD for 110116

October 31, 2016SiteplicityDaily Workoutsbox jumps, burpees, deadlift, double unders, hang power clean, jerk0

Segment 1: AMRAP 4 minutes: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans ( 6 Jerks Time remaining: Max Double Unders Rest 4:00 Segment 2: AMRAP 4 minutes: 2 Rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans 6 Jerks Time remaining: Box Jumps Rest 4:00 Segment 3: AMRAP 4 minutes 1 Round: 12 Deadlifts...

WOD for 103116

October 30, 2016SiteplicityDaily Workoutsback squat, box jumps, burpees, row, snatch0

Segment 1: Snatch 3 at 60% 3 at 70% 3 at 75% Segment 2: Back Squat Triple at 80% Single at 85% Triple at 80% Single at 87% Triple at 80% Single at 90% Segment 3: 3 Rounds: 500m Row 12 Burpees 21 Box Jumps (24/20)

WOD for 103016

October 29, 2016SiteplicityDaily Workouts0

Segment 1: “Run BMC” 200m Run 1 Round of Barbara: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary: 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run 3 Rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run Segment 2: Mobility

WOD for 102916

October 28, 2016SiteplicityDaily Workouts0

Halloween Weightlifting Spectacular is today from 9am – 2pm! Special WOD for Halloween today will be held in the park behind the gym. Bring a pumpkin to use! For time (with your pumpkin): 800 meter pumpkin run 31 thrusters 31 squats 31 Overhead walking lunge 31 cleans 31 presses 400 meter pumpkin run Every time...

WOD for 102816

October 27, 2016SiteplicityDaily Workoutsclean, jerk, toes to bar0

Segment 1: “Open 13.4” AMRAP 7: 3 Clean & Jerks (135/95#) 3 Toes-to-Bar 6 Clean & Jerks 6 Toes-to-Bar 9 Clean & Jerks 9 Toes-to-Bar …and so on, until time expires. Segment 2: Mobility

Thanksgiving Turkey Drive 2016

October 27, 2016SiteplicityNews0

Can you imagine Thanksgiving without a turkey? Neither can we! From now through Wednesday, November 16th, we will be collecting donations to purchase Thanksgiving Turkeys to be provided to the Food Bank of Central and Eastern NC. Last year, we collected over $2000 and donated over 2400lbs of turkeys to help folks around the Triangle. Donating...

WOD for 102716

October 26, 2016SiteplicityDaily Workoutsburpees, knees to elbows, power snatch0

Segment 1: 3 rounds for time : 10 knees-to-elbows 10 power snatches 10 knees-to-elbows 10 burpees Segment 2: Mobility

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