Siteplicity – Page 168 – Courage Fitness Durham

WOD for 070916

July 8, 2016SiteplicityDaily Workoutschest to bar pullups, double unders, split jerk, squat clean, thrusters0

Segment 1: EMOM 10 minutes: 1 Squat Clean and Split Jerk (Same weight across, increasing loads, work to 1RM) Segment 2: 7 Rounds For Time: 10 unbroken C2B Pullups Scale the number per round as needed to go unbroken. Rest as needed between rounds, but whole segment should be less than 15 minutes. Segment 3:...

WOD for 070816

July 7, 2016SiteplicityDaily Workoutsclean, muscle ups, overhead squat, power snatch0

Segment 1: AMRAP 20 minutes 1.2.3.4…. Clean (205/145) Muscle Ups (bar or rings) Segment 2: EMOM 10 minutes: 6 Power Snatch (95/65) 6 Overhead Squats Scale reps as needed to finish each round in :40 or less Segment 3: 3 Supersets: :60 Plank Hold (face down) :30 Bridge Hold (face up)

WOD for 070716

July 6, 2016SiteplicityDaily Workoutsburpees, deadlift, pullups, thrusters0

Segment 1: Establish Deadlift 3RM Segment 2: With a running clock: EMOM for as long as possible 4 Thrusters (75/55) 7 Pullups 4 Burpees Minimum Work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.

WOD for 070616

July 5, 2016SiteplicityDaily Workoutsback squat, clean, jerk, push press, snatch, toes to bar0

Segment 1: With a running clock… A. At the 0:00 EMOM 6 minutes: 3 Squat Snatches at 70% Segment 2: At the 10:00 EMOM 6 minutes: 3 Squat Clean and Jerks at 70% 1RM Segment 3: At the 20:00 Death by Toes To Bar Segment 4: 2×10 Back Squats 2×10 Push Press

WOD for 070516

July 4, 2016SiteplicityDaily Workoutsbox jumps, deadlift, good morning, row, situps0

Segment 1: 21-15-9 Deadlifts (315/205) Box Jumps (30/24) Scale as needed to finish in less than 8 minutes Segment 2: 4x500m Row 3 min rest Segment 3: 3 Giant Sets: 20 weighted abmat Situps 20 Banded Good Mornings

Kool Aid Club – June 2016

July 4, 2016SiteplicityNews0

Congratulations to our May CFD Kool Aid Clubbers! Goins, Charlotte 29 – Top Strength & Conditioningter Ashby, Holly 24 Mangano, Dino 23 Keskiner, Itir 23 Leon, Einar 22 Cid del Prado, Rebekah 22 Morgan, Michelle 21 Lackford, Brad 21 Wessling, Doug 21 Brown, Hannah 20 Giusto, Ali 20 Shurgin, Amanda 19 Schenck, Ari 18 Amenta, Tom...

Independence Day – 2016

July 3, 2016SiteplicityBenchmark WODs, Daily Workouts0

“And for the support of this Declaration, with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor.” “Horton” 9 Rounds For Time, with a partner: 9 Bar Muscle Ups 11 Clean and Jerks (155/105) 50 yard Buddy Carry U.S. Army Spc....

WOD for 070316

July 2, 2016SiteplicityDaily Workoutsmuscle ups, snatch0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: In teams of 2, alternating sets, “Amanda” 9-9-7-7-5-5 reps for time of: Muscle-up Squat snatch (135/95lbs)

WOD for 070216

July 1, 2016SiteplicityDaily Workoutsclean, muscle ups, pullups, rope climb, run, split jerk, walking lunges0

Segment 1: EMOM in 10 minutes: 1 Squat Clean and Split Jerk Same weight across, increasing weight each round, or work up to 1RM Segment 2: 10 Rounds For Time: 3 unbroken Muscle Ups (bar or rings) Scale to 5 or 3 unbroken Pullups Segment 3: 4 Rounds: 400m Run 4 Rope Climbs (or 10...

WOD for 070116

June 30, 2016SiteplicityDaily Workoutsdouble unders, hang power snatch, overhead squat, power clean, run, situps, sumo deadlift high pull, thrusters0

Segment 1: AMRAP in 10 minutes: 10 Hang Power Snatches (95/65) 10 Overhead Squats 10 Power Cleans 10 Thrusters 10 Sumo Deadlift High Pull Segment 2: 3 rounds of: Every 2 minutes on the 2 minutes Mins 1-2: 100 Double unders Mins 3-4: 30 Situps Mins 5-6: Run 200m

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