Siteplicity – Page 172 – Courage Fitness Durham

WOD for 060216

June 1, 2016SiteplicityDaily Workoutshandstand pushups, power snatch, push jerk0

WOD Strength: Push Jerk 3-3-3-1-1-1 Up to 1RM Metcon: AMRAP 6: 6 Power Snatches (95/65) 6 Handstand Pushups

WOD for 060116

May 31, 2016SiteplicityDaily Workoutsburpees, clean, handstand pushups, jerk, pullups, run, toes to bar0

WOD Skills: Tabata Toes to Bar, 4 minutes Tabata Handstand Pushups, 4 minutes Metcon: 1000m Run then, 3 Rounds For Time 10 Clean and Jerks (135/95) 10 Chest to Bar Pullups 10 Burpees then, 1000m Run Scale as needed to finish in 20 minutes

Another runner in the night

May 30, 2016SiteplicityDaily Workoutsdeadlift, double unders, front squat0

WOD Strength: Front Squat 3-3-3-1-1-1 Up to 100% 1RM Metcon: EMOM 10 minutes: Odd: 20 Deads, 225/155 Even: 50 Double unders

Memorial Day Murph 2016

May 29, 2016SiteplicityBenchmark Hero WODs, Daily Workoutsair squat, pullups, pushups, run0

Today we honor those who have fallen in defense of our Nation and our freedoms. Please consider a donation to the Michael P. Murphy Foundation as we pay tribute to the fallen with the Hero WOD “Murph” “Murph” For Time Run 1 mile 100 Pullups 200 Pushups 300 Air Squats Run 1 Mile Partition as...

Revved up like a deuce

May 28, 2016SiteplicityDaily Workoutspower clean, row, wall ball0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: With a running clock complete 5 rounds of 1 min at each station: 1. As many cals as possible on rower 2. 10 Power Cleans (135/95) 3. 20 Wall Balls (20/14) Your score is accumulated calories on the...

Blinded by the light

May 27, 2016SiteplicityDaily Workoutsdouble unders, muscle ups, overhead squat0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: 100-80-60-40-20 Double Unders 10-8-6-4-2 Overhead Squat (135/95) 5-4-3-2-1 Ring Muscle Up

Soles 4 Souls in June

May 27, 2016SiteplicityNews0

This June, we get to play a part in the fight against poverty by providing shoes for people around the world. Every 10 Facebook check-ins at CFD will provide 1 pair of shoes for someone in need through Soles4Souls. Soles4Souls is committed to fighting poverty through the collection and distribution of shoes and clothing. Their goal...

Spread out the oil, the gasoline

May 26, 2016SiteplicityDaily Workoutsclean, jerk, muscle ups, power snatch, pushups, run, thrusters0

WOD Skills: Muscle Ups, max reps EMOM, 10 minutes Tabata Pushups 4 minutes Metcon: 0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time 10-13 Minute: Rest 13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in remaining time 20-23 Minute: Rest 23-27 Minute: 400 Meter Run + Max Thrusters...

Make a grown man cry

May 25, 2016SiteplicityDaily Workoutsclean, hang snatch, jerk, muscle ups0

WOD Strength: Hang Snatch 3-3-3-1-1-1 Up to 1RM Metcon: AMRAP 10 minutes Up/Down Ladder of: 1-2-3-4-5-5-4-3-2-1….. Clean and Jerks (155/105) Ring Muscle Ups Build back up again if time remains

Been running hot

May 24, 2016SiteplicityDaily Workoutsdouble unders, overhead squat, push jerk0

WOD Strength: Push Jerk 5-5-5-3-3-3 Up to 85% 1RM Metcon: 21-18-15-12-9-6-3 Unbroken Overhead Squat, 95/65 – rest as little between sets as possible, but scale as needed to finish in under 15 minutes. If you are unable to complete a set unbroken rest as needed and re-do that set. Then, 2 minutes of Double Unders...

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