Siteplicity – Page 156 – Courage Fitness Durham

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

WOD for 102616

October 25, 2016SiteplicityDaily Workoutskettlebell swings, wall ball0

Segment 1: AMRAP 15: 15 Wall Balls (20/14) 15 KB Swings (52/35) Segment 2: Mobility

WOD for 102516

October 24, 2016SiteplicityDaily Workoutsburpees, power snatch0

Segment 1: AMRAP 4: 21-15-9: Power Snatch (75/55#) Burpees Rest 4:00 Segment 2: AMRAP 4: 15-12-9: Power Snatch (95/65#) Burpees over Bar Segment 3: Mobility

WOD for 102416

October 23, 2016SiteplicityDaily Workoutsdouble unders, front squats, pullups0

Segment 1: 3 Rounds: 10 Front Squats (185/135) 20 C2B Pullups 50 Double Unders Segment 2: Mobility

WOD for 102216

October 21, 2016SiteplicityDaily Workoutsclean, double unders, jerk, row, snatch balance, wall ball0

Segment 1: 3×3 Snatch Balance, llight 3×3 Tall Snatch, light 3×3 Tall Clean, light! Segment 2: Clean & Jerk Double at 60% Double at 70% Double at 75% 3 Singles at 85% Segment 3: EMOM 18 minutes: Min 1: 20/16 Calorie Row Min 2: 15 Wall Balls (30/20) Min 3: 50 Double Unders

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