Siteplicity – Page 169 – Courage Fitness Durham

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.

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)

WOD for 062716

June 26, 2016SiteplicityDaily Workouts, Endurance Workoutsback squat, snatch, snatch pulls0

Segment 1: “Isabel” 30 Snatches (135/95) Segment 2: 5×1 Snatch Pulls Climbing as heavy as possible Segment 3: 3×2 Back Squat Same weight across around 90% 1RM Endurance: 1600m, rest 4 mins 1200m, rest 3 mins 800m, rest 2 mins 400m, rest 1 min 200m For every interval you will alternate running 200m fast and...

WOD for 062616

June 25, 2016SiteplicityDaily Workoutschest to bar pullups, doubl unders, kettlebell swings, overhead squats0

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: In teams of 4, for time: 250 Chest to bar Pullups 250 Kettlebell Swings (52/35) 250 Double Unders 250 Overhead Squats (95/65)

WOD for 062516

June 24, 2016SiteplicityDaily Workoutsair squats, front squats, muscle ups, power clean, pullups, pushups, split jerk0

Segment 1: EMOM 5 minutes: 2 Power Cleans + 1 Split Jerk Segment 2: 6-5-4-3-2-1: Muscle ups Front Squats from the ground (205/145) Segment 3: “Cindy” AMRAP 20 minutes 5 pullups 10 pushups 15 squats

WOD for 062416

June 23, 2016SiteplicityDaily Workoutsdouble unders, l-sit, power cleans, ring dips, run0

Segment 1: 21-15-9 Power Cleans (135/95) Ring Dips 400m Run Scale to finish in 15 minutes or less Segment 2: 50-40-30-20-10 Unbroken Double Unders :20 rest between efforts If you don’t complete the set unbroken, repeat the entire round Scale to DU attempts if you’re close to having these. If not, scale to lateral bar...

WOD for 062316

June 22, 2016SiteplicityDaily Workoutsdeadlift, pullups, push press, row0

Segment 1: Push Press Establish 1RM Segment 2: For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Pullups

WOD for 062216

June 21, 2016SiteplicityDaily Workoutsclean, overhead squats, snatch0

Segment 1: Next week the loads here will decrease, but the rep schemes get much spicier. With a running clock… A. At the 0:00 EMOM 8 minutes: 1 Squat Clean at 80% Segment 2: At the 12:00 EMOM 8 minutes: 1 Squat Snatch at 80% Segment 3: At the 25:00 For Time: 21-18-15-12-9-6-3 Unbroken OHS (95/65)...

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