Siteplicity – Page 169 – Courage Fitness Durham

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

WOD for 063016

June 29, 2016SiteplicityDaily Workoutsback squat, row, run0

Segment 1: Back Squat Establish 3RM for the day Segment 2: Teams of 2 Run 1 Mile Row 2,000 Meters Run 1 Mile Partners change every 200m, on both the run and row.

Provide Clean Water in July

June 29, 2016SiteplicityNews0

For the hot month of July, we will be providing safe drinking water to people in need all over the world. Every check-in at Courage Fitness Durham in July provides 50 gallons of drinking water through H2OpenDoors. H2OpenDoors is a program of The Rotary Club with a long term goal of providing access to clean,...

WOD for 062916

June 29, 2016SiteplicityDaily Workoutsbar acing burpees, clean, hang clean, jerk, pullups, snatch0

Segment 1: With a running clock… A. At the 0:00 EMOMx6: 3 Squat Snatches at 65% Segment 2: At the 10:00 EMOMx6: 3 Squat Clean and Jerks at 65% Segment 3: 7 RFT: 7 Hang Squat Cleans, 135/95 7 Bar Facing Burpees 7 C2B Pullups Scale as needed to finish in less than 18 minutes

WOD for 062816

June 27, 2016SiteplicityDaily Workoutsgood morning, row, run, situps, toes to bar, wall ball0

Segment 1: 5 Rounds For Time: 21 Wall Balls Run 200m 9 Toes to bar Segment 2: 50-40-30-20-10 Calorie Row, complete with a partner, each partner completes each round. Rest while partner works Segment 3: Not for time A. 3×20 weighted Abmat Situps – feet anchored B. 3×30 Good Mornings (45/35)

1 … 167 168 169 170 171 … 419

By