Siteplicity – Page 173 – Courage Fitness Durham

If you start me up

May 23, 2016SiteplicityDaily Workoutsdeadlift, power snatch, run, snatch pull0

WOD Strength: 2 Snatch Pulls + 2 Power Snatch 6 sets as heavy as possible Metcon: 21-15-9 Deadlifts (225/155) 400m run after each set Scale as needed to finish under 12 minutes

I just don’t know how

May 22, 2016SiteplicityDaily Workoutsburpees, front squat, pullups, thrusters0

WOD Strength: Front Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds: 30 Burpees 30 Pullups 30 Thrusters (75/55) Endurance: 3 Rounds: 1,000m Row 800m Run 3 minute Rest between Rounds

I don’t know where to look

May 21, 2016SiteplicityDaily Workoutsdouble unders, row, run0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Row 2000m 200 Double Unders Run 2ooom

I’d be in trouble if you left me now

May 20, 2016SiteplicityDaily Workoutsbox jumps, burpees, chest to bar pullups, clean, double unders, jerk, muscle ups, snatch, toes to bar, wall ball0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP in 20 minutes: 50 Wall Ball (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 CTB Pull-Ups 30 Burpees 20 Cleans (145/100) 20 Jerks 10 Snatches 10 Muscle Ups

Telling my whole life with his words

May 19, 2016SiteplicityDaily Workoutschest to bar pullups, double unders, hang power cleans, press0

WOD Strength: Press 3-3-3-1-1-1 Up to 1RM Metcon: AMRAP 15: 55 Double Unders 15 C2B Pullups 5 Hang Power Cleans (155/105)

Russian Weightlifting Seminar

May 19, 2016SiteplicityNews0

Join Russian Weightlifters Vasiliy Polovnikov and Yasha Kahn for a day long seminar on Saturday, June 4th! Yasha Kahn, multiple time national medalist and Vasiliy Polovnikov, multiple time world and Russian Champion and RECORD HOLDER. Vasiliy Polovnikov starting his weightlifting career at age 14, and has become a Master of Sport, International Class ● Silver medalist at 2008...

Killing me softly with his song

May 18, 2016SiteplicityDaily Workoutsjerk balance, row, split jerk, thrusters0

WOD Strength: 1 Split Jerk + 2 Jerk Balance 6 sets as heavy as possible Metcon: 21 – 15 – 9 Calorie Row Thrusters (95/65)

Singing my life with his words

May 17, 2016SiteplicityDaily Workoutshandstand pushups, hang clean, kettlebell snatch0

WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 1RM Metcon: EMOM 14 minutes: Odd: 6 Strict HSPU Even: 8 KB Snatches (52/35)

April 2016 Kool Aid Club

May 16, 2016SiteplicityNews0

Congratulations to our April CFD Kool Aid Clubbers! Strength & Conditioning Hannah Shapiro – 25 workouts Coach Charlotte – 23 workouts Jimmy Keegan – 23 workouts Michelle Morgan – 23 workouts Coach Wes – 22 workouts Al Ulak – 21 workouts Joe Alnomany – 20 workouts Dino Mangano – 20 workouts Rebekah Cid del Prado – 20 workouts Coach Doug – 18 workouts Eric Cervone – 18 workouts Sarrynna Sou – 18 workouts Amanda Shurgin – 18 workouts Brent Miller –...

Strumming my pain with his fingers

May 16, 2016SiteplicityDaily Workoutsbar facing burpees, muscle ups, overhead squat, ring dips, toes to bar0

WOD Skills: Tabata Ring Dips, 4 minutes Tabata Toes To Bar, 4 minutes Metcon: For time: 55 Bar Facing Burpees 34 Overhead Squats, 135/95 21 Muscle Ups (or 55 CTB pullups)

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