Siteplicity – Page 161 – Courage Fitness Durham

WOD for 090916

September 8, 2016SiteplicityDaily Workoutsfront squat, jerk, pullups0

Segment 1: 3 Rounds: 10 Pullups 10 Power Cleans (135/95) 10 Front Squats 10 Jerks Segment 2: Mobility

WOD for 090816

September 7, 2016SiteplicityDaily Workoutsdeadlift, front squat, power clean0

Segment 1: 3 Rounds 30 Deadlift, 185/135 20 Front Squats 10 Power Cleans *Rest 2 minutes between rounds Segment 2: Mobility

WOD for 090716

September 6, 2016SiteplicityDaily Workoutsrope climb, run, wall ball0

Segment 1: For Time: Run 800 meters with a med ball (20/14) Then, 4 rounds of: 10 wall ball (20/14 1 rope ascent Run 400 meters with med ball Then, 2 rounds of: 10 wall ball 1 rope ascent Segment 2: Mobility

Rachel Mason

September 6, 2016SiteplicityNews0

Athlete Profile: Rachel Mason Hometown: Auburn, AL Age: 30 Occupation: Stay-at-home mom When did you first start Strength & Conditioningting? Summer 2012 What is your favorite movement? Favorite workout? My favorite movement is the clean. My favorite workout is anything with double unders in it! What is your least favorite movement? Least favorite workout? My least...

WOD for 090616

September 5, 2016SiteplicityDaily Workoutsbar facing burpees, power snatch0

Segment 1: Running Clock… at the 0:00 3 Rounds: 10 Power Snatch, 95/65 10 Bar Facing Burpees at the 10:00 2 Rounds 15 Power Snatch 15 Bar facing Burpees Segment 2: Mobility

Labor Day 2016

September 4, 2016SiteplicityBenchmark Hero WODs, Daily Workoutspullups, row, wall ball0

WODs at 9 and 10am today, Bootcamp at 9:30am! “Hildy” For Time: 100-calorie row 75 thrusters (45/33) 50 pull-ups 75 wall-ball shots (20/14) 100-calorie row Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the...

Strength & Conditioning Golf

September 3, 2016SiteplicityDaily Workouts0

The objective of “Strength & Conditioning Golf” is to complete the WOD in the fewest possible number of sets. For example, if the WOD contains 10 Pull Ups and it takes you 5,3, and 2 reps complete the 10, then your score would be 3. This WOD is not for time so you may rest...

Kool Aid Club – August 2016

September 1, 2016SiteplicityNews0

Congratulations to our August CFD Kool Aid Clubbers! Keegan, Jimmy 24 Top Strength & Conditioningter Traina, Nicole 24 Top Strength & Conditioningter Brown, Hannah 22 Shurgin, Amanda 22 Ashby, Holly 22 Simpson, Allison 22 Wessling, Doug 22 Amenta, Tom 21 Ellison, Seth 20 Rhodes, Jeroune 20 Mangano, Dino 20 Lackford, Brad 20 Ulak, Albert 19 Parker,...

WOD for 090216

September 1, 2016SiteplicityDaily Workoutsback squat, clean, double unders, front squat0

Segment 1: 5 Rounds: 10-8-6-4-2 Squat Cleans (155/105) 100-80-60-40-20 Double Unders Scale to finish in less than 15 minutes Segment 2: Front Squat 3×3 across (85% 1RM) Segment 3: Back Squat 3×3 across (85% 1RM)

WOD for 090116

August 31, 2016SiteplicityDaily Workoutsbox jump overs, medball clean, row0

Segment 1: On the Minute x 21: Minute 1 – 15/12 Calorie Row Minute 2 – 15 Box Jump Overs (24/20) Minute 3 – 15 Med Ball Cleans (20/14) Scale rep numbers as needed to allow for 15-20 second rest each minute Segment 2: Mobility

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