Siteplicity – Page 158 – Courage Fitness Durham

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...

WOD for 100216

October 1, 2016SiteplicityDaily Workoutsair squats, double unders, pullups, pushups, row, situps0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: EMOM 20 minutes, alternating: Min 1 – 15 Calorie Row Min 2 – 1 Round “Cindy” Min 3 – 30 Double Unders Min 4 – 20 Situps

WOD for 100116

September 30, 2016SiteplicityDaily Workoutsclean, jerk, row, snatch0

Segment 1: Snatch Doubles at 60, 70, 75 and 80%, then to a heavy single for the day. *All sets are drop from the top. Heavy doesn’t mean max! Segment 2: Teams of 3: AMRAP 25 minutes: 50 Calorie Row 50 Clean & Jerk (95/65) 50 Calorie Row 50 CJ (135/95) 50 Calorie Row 50...

WOD for 093016

September 29, 2016SiteplicityDaily Workoutsbox jump overs, row, thrusters, toes to bar0

Segment 1: AMRAP 18 minutes: 30 Thrusters (95/65) 30 Box Jump Overs (24/20) 30 Calorie Row 30 Toes to Bar

WOD for 92916

September 28, 2016SiteplicityDaily Workoutspullups, run0

Segment 1: 5 rounds for time of: 15 Pullups Run 400m Segment 2: Mobility

WOD for 092816

September 27, 2016SiteplicityDaily Workoutsdouble unders, handstand pushups, hang power clean, muscle ups, pullups, row0

Segment 1: 1 Round: 800 Meter Row 80 Double Unders 21 Hang Power Clean (135/95) 2 Rounds: 400 Meter Row 40 DU 15 HPC 3 Rounds: 200 Meter Row 20 DU 9 HPC Segment 2: 2 Rounds of: 2 mins of max rep Ring Muscle ups (or pullups) 1 mins of max rep HSPU 2...

David Easterhoff

September 27, 2016SiteplicityNews, Success Stories0

Hometown: Durham Age: 32 Occupation: Immunologist – currently I am doing academic research focused on developing a HIV vaccine When did you first start Strength & Conditioningting? I was introduced to Strength & Conditioning in 2012 by a grad school colleague but did not join a CF gym until 2015 when I came to CFD....

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