Siteplicity – Page 158 – Courage Fitness Durham

WOD for 101116

October 10, 2016SiteplicityDaily Workouts0

Segment 1: AMRAP 5 minutes 150 Double Under buy in 12 Thrusters (95/65), 12 CTB Pullups Rest 5 minutes Segment 2: AMRAP 5 minutes 100 Double Under buy in 9 Thrusters (115/80), 12 Toes to Bar Rest 5 minutes Segment 3: AMRAP 5 minutes 50 Double under buy in 6 Thrusters (135/95), 12 Pullups Segment 4: 6...

WOD for 101016

October 9, 2016SiteplicityDaily Workoutsback squat, bar facing burpees, row, snatch, snatch balance0

Segment 1: 3×3 Snatch Balance light load Segment 2: Back Squat 5 reps at 80% single at 85% 5 reps at 80% single at 90% 5 reps at 80% single at 90% Segment 3: 3 Rounds: 21 Calorie Row 15 Bar Burpees 9 Squat Snatches (135/95)

WOD for 100916

October 8, 2016SiteplicityDaily Workoutskettlebell swings, sandbag run, situps, walking lunge0

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Teams of 4 5 Rounds Station 1 (timekeeper): 100m Sandbag run Station 2: Kettlebell Swings (52/35) Station 3: Walking Lunge Station 4: Situps

WOD for 100816

October 7, 2016SiteplicityDaily Workoutsclean, jerk, pullups, run0

Segment 1: Clean and Jerk Doubles at 60, 70, 75 and 80% Single at 85%, then build to a heavy for the day (NOT max) Segment 2: 30 CTB Pullups 400 Meter Run 15 Squat Cleans (135/95) 800 Meter Run 15 Squat Cleans 400m Run 30 CTB Pullups

WOD for 100716

October 6, 2016SiteplicityDaily Workoutsclean, double unders, handstand pushups, jerk, overhead squat, power snatch, rope climb0

Segment 1: Teams of 2, AMRAP 25: 9 Rope Climbs 40 Clean and Jerks 30 HSPU 40 Power Snatches 70 Double Unders 40 Overhead Squats 1st round every barbell is 95/65 2nd round every barbell is 115/80 3rd round every barbell is 135/95 4th round every barbell is 155/105

WOD for 100616

October 5, 2016SiteplicityDaily Workoutsdeadlift, ring dips0

Segment 1: 21-15-9 Deadlifts (225/155) Ring Dips Segment 2: Mobility

WOD for 100516

October 4, 2016SiteplicityDaily Workoutsclean, double unders, run, wall ball0

Segment 1: 3 Squat Cleans at 60% 3 Squat Cleans at 70% 3 Squat Cleans at 75% 2×2 Squat Cleans at 80% Segment 2: Run 1 mile 100 DU 50 Wall Balls (20/14) 100 DU Run 1 mile *Yes, there is back to back days of wall balls.

WOD for 100416

October 3, 2016SiteplicityDaily Workoutsair squat, power clean, pullups, pushups, row, wall ball0

Segment 1: 5 Minute Window… Row 400m + 1 Rd of Cindy AMRAP Power Cleans (155/105) -rest 5 mins- Segment 2: 5 Minute Window… Row 300m + 2 Rds of Cindy AMRAP Power Cleans (185/135) – at least increase the load from the first round -5 min rest- Segment 3: 5 Minute Window… Row 200m...

WOD for 100316

October 2, 2016SiteplicityDaily Workoutsdouble unders, run, snatch0

Segment 1: Snatch 1×2 at 60%, – pause in the bottom for 10 seconds on both reps 1×2 at 70%, – pause in the bottom for 7 seconds on both reps 3×3 at 75% – pause in the bottom of the first rep for 3 seconds Segment 2: Run 400m 21 Squat Snatch (95/65) Run...

Kool Aid Club – September 2016

October 2, 2016SiteplicityNews0

Congratulations to our September CFD Kool Aid Clubbers! In October, our Top Kool Aid Club finishers in each program will receive a $25 gift card to a local Durham business! Athlete Total Visits Ashby, Holly 26 Top Strength & Conditioningter Cid del Prado, Rebekah 22 Keegan, Jimmy 21 Miller, Brent 21 Shurgin, Amanda...

1 … 156 157 158 159 160 … 419

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