Siteplicity – Page 174 – Courage Fitness Durham

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)

WOD for 051616

May 15, 2016SiteplicityDaily Workouts, Endurance Workoutsdeadlift, run, situps0

WOD Strength: Deadlift 3-3-3-1-1-1 Set new 1RM Metcon: 3 rounds: Run 400m 40 Situps 7 Deadlifts (315/225) Endurance: 6x20m Sprints, unlimited rest 4x60m Sprints, unlimited rest 2x150m Sprints, unlimited rest 1x400m Sprint

WOD for 051516

May 14, 2016SiteplicityDaily Workoutsback squat, power clean, push press0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Teams of 2, Complete AMRAP 7: 50 Back Squats, 155/105 Rest in remaining time AMRAP 7: 50 Push Press 135/95 Rest in remaining time AMRAP 7: AMRAP Power Cleans, 135/95 “

Does That Come With A Schmear

May 13, 2016SiteplicityDaily Workoutsfront squat, muscle ups, push jerk, row, toes to bar0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: For Time: 50 Calorie Row 40 Front Squats (135/95) 30 Toes to Bar 20 Push Jerks (135/95 ) 10 Ring Muscle Ups

Death By Clean

May 12, 2016SiteplicityDaily Workoutsclean, double unders, hang clean0

WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: EMOM 14 minutes Odd minute – 20 Double Unders Even minute – Cleans increasing by 2 starting with 2 reps (135/95)

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