Siteplicity – Page 162 – Courage Fitness Durham

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

WOD for 083116

August 30, 2016SiteplicityDaily Workoutsburpees, hang snatch pull, pullups, snatch0

Segment 1: Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch Segment 2: EMOM 30 minutes Odd: 10 Pullups Even: 10 Burpees

Matt Harrell

August 30, 2016SiteplicityNews, Success Stories0

Hometown: Emporia, VA Age: 24 Occupation: Hospital Clinical Pharmacist When did you first start Strength & Conditioningting? May 2016 What is your favorite movement? Favorite workout? My favorite workout is Bodyweight Day – I always feel like I get a workout that engages my entire body. What is your least favorite movement? Least favorite workout? Medicine...

WOD for 083016

August 29, 2016SiteplicityDaily Workoutsdouble unders, kettlebell swings, row, thrusters, toes to bar0

Segment 1: With a running clock at the 0:00 AMRAP 5 minutes 30 Double Unders 10 Toes To Bar Segment 2: at the 10:00 AMRAP 5 minutes 30 Double Unders 15 KB Swings (52/35) Segment 3: at the 20:00 AMRAP 5 minutes 15 Cal Row 10 Thrusters (95/65)

WOD for 082916

August 28, 2016SiteplicityDaily Workoutsback squat, deadlift, front squat, lunge, push press0

Segment 1: Front Squat Work up to 2RM Segment 2: Back Squat 4×6 across (75% 1RM) Segment 3: 5 Rounds: 15 Dumbbell Push Press 45/30 12 Dumbbell Reverse Lunges (6/side) 9 Dumbbell Dead Lifts – all 4 heads of db must touch the ground on every rep. *Each round must be completed as 36 unbroken...

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