Siteplicity – Page 165 – Courage Fitness Durham

WOD for 080516

August 4, 2016SiteplicityBenchmark WODs, Daily Workouts0

Segment 1: “Fight Gone Bad” 3 Rounds for Max Reps: 1:00 Wallballs (20/14) 1:00 SDHP (75/55) 1:00 Box Jumps (20″) 1:00 Push Press (75/55) 1:00 Row (Calories) 1:00 Rest Segment 2: Recover

WOD for 080416

August 3, 2016SiteplicityDaily Workoutsdouble unders, kettlebell swings, run0

Segment 1: Double Unders Practice Segment 2: AMRAP 15 minutes: Run 400m 25 KB Swings (52/35) 50 Double Unders Segment 3: Mobility

WOD for 080316

August 2, 2016SiteplicityDaily Workoutsclean, jerk, snatch0

Segment 1: OTM x 6 – 1 Squat Snatch (90%) Rest 4:00 OTM x 6 – 1 Squat Clean and Jerk (90%) Rest 4:00 30 Muscle Ups for time Segment 2: Alternating Tabata (8 Rds of :20s/:10s): Front Squats (115/80) Toes to Bar 20 seconds of Front Squats, followed by a 10 second break Followed by...

Patricia Love

August 2, 2016SiteplicityNews, Success Stories0

Hometown: VA Age: 36 Occupation: Entrepreneur When did you first start Strength & Conditioningting?: Jan 2016 What is your favorite movement? Favorite workout? I love body weight activity and it probably is credited towards being a former yoga and pilates fanatic. What is your least favorite movement? Least favorite workout? Wall balls! Ugh! Tell us about...

WOD for 080216

August 1, 2016SiteplicityDaily Workoutsburpees over bar, double unders, hang power clean0

Segment 1: 21 Hang Power Clean (135/95), 21 Burpees over Bar, 100 Double Unders 15 HPC (135/95), 15 Burpees over Bar, 75 Double Unders 9 HPC (135/95), 9 Burpees over Bar, 50 Double Unders Segment 2: Deadlift Build to a Heavy Set of 5

WOD for 080116

July 31, 2016SiteplicityDaily Workoutsback squat, hang snatch, snatch0

Segment 1: EMOM 5 minutes: 2 Hang Snatches (hip position) Rest 1:00 EMOM 5 minutes – 2 Hang Snatches (below knee) Rest 1:00 EMOM 5 minutes – 1 Snatch (from the floor) Segment 2: On the 0:00 – 5 Back Squats On the 2:00 – 4 Back Squats On the 4:00 – 3 Back Squats...

July 2016 Kool Aid Club

July 31, 2016SiteplicityNews0

Congratulations to our July CFD Kool Aid Clubbers! Mangano, Dino 26 – Top Strength & Conditioningter Morgan, Michelle 22 Ellison, Seth 20 Crabtree, Gail 20 Spitz, Stefanie 20 – Top Olympic Weightlifter Shurgin, Amanda 19 Salomon, Brian 19 Baker, Robin 19 Wessling, Doug 19 Brown, Hannah 18 Ashby, Holly 18 Cid del Prado, Rebekah 18 Lackford, Brad...

WOD for 073116

July 30, 2016SiteplicityDaily Workoutshang clean, pistols, row0

Segment 1: Take 20 minutes to make up a missed segment from the past week. Segment 2: Teams of 3, for time: Row 1000m 25 One-legged squats, alternating 15 Hang Cleans (225 / 135 lbs) Chipper style, the first team member gets on the rower and rows 1,000 meters, then gets off the rower and...

WOD for 073016

July 29, 2016SiteplicityDaily Workoutsfront squat, jerk, muscle ups, overhead squat, power clean, run, snatch, thrusters0

Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 7 Rounds as fast as possible: 5 unbroken Ring Muscle Ups Rest as little as possible between sets Segment 3: 800m Run 30 Snatches (95/65) 800m Run 30 Overhead Squat 800m Run 30 Thrusters Scale as needed to finish in...

WOD for 072916

July 28, 2016SiteplicityDaily Workoutsair squat, deadlift, front squat, hang power clean, pullups, push jerk, pushups, ring dips0

Segment 1: 3 Rounds of Cindy (5 pullups, 10 pushups, 15 air squats) 1 Round of DT (12 deadlift, 9 hang power clean, 6 push jerk) 2 rounds of Cindy 1 Round of DT 1 rounds of Cindy 1 round of DT Scale as needed to finish in 15 minutes or less Segment 2: 3×8...

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