Siteplicity – Page 166 – Courage Fitness Durham

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...

Help Build Schools in August

July 28, 2016SiteplicityNews0

This August, we are partnering with buildOn to provide bricks for building schools in developing nations! Every 6 check-ins at Courage Fitness Durham provides 1 brick towards construction. buildOn’s mission is to build schools in villages that have historically had no adequate school structure. They have built more than 780 schools in seven countries: Burkina Faso, Haiti, Mali,...

WOD for 072816

July 27, 2016SiteplicityDaily Workoutshandstand, push press, run, toes to bar0

Segment 1: Handstand Practice Segment 2: AMRAP 20 minutes: 50 Push Press (135/95) 40 Toes-to-Bar Run 200m Segment 3: Mobility/ROMWOD

WOD for 072716

July 26, 2016SiteplicityDaily Workoutsclean, double unders, jerk, run, snatch, wall ball0

Segment 1: Running Clock EMOM 8 minutes: 1 Squat Snatches (85%) Rest 4 minutes EMOM 8 minutes: 1 Squat Clean and Jerk (85%) Rest 4 minutes Max Effort 200m Sprint Segment 2: 150 Double Unders 50 Wall Balls (20/14) 100 Double unders 35 Wall Balls 50 Double unders 20 Wall Balls Scale to finish in 15 minutes or...

WOD for 072616

July 25, 2016SiteplicityBenchmark WODs, Daily Workoutsbox jumps, deadlift, row, situps, sumo deadlift high pull0

Segment 1: Sumo Deadlift 4×6 reps for max load, unlimited rest between sets Segment 2: “Christine” 3 Rounds: 500m Row 12 Deadlift (Bodyweight) 21 Box Jump (24/20) Scale to finish in 15 minutes or less Segment 3: 3×20 Weighted Situp feet anchored with dumbbell across chest

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