Siteplicity – Page 175 – Courage Fitness Durham

I’ll Have What She’s Having

May 11, 2016SiteplicityDaily Workoutsburpees, dumbbell thrusters, handstand pushups, pistols0

WOD Skills: Handstand Pushups EMOM 10 minutes Max reps Then, EMOM 5 minutes Pistols, 3 right, 3 left Metcon: 3 Rounds, 1 minute rest between rounds AMRAP 3 minutes 9 DB Thrusters 30/20 6 Burpees 3 HSPU

Whiskey and Rye

May 10, 2016SiteplicityDaily Workoutsball slam, kettlebell swings0

WOD Strength: Press 5-5-5-3-3-3 Up to 85% 1RM Metcon: AMRAP in 7 minutes 9 KB swings (72/52) 9 Ball Slams (30/20)

Mother Nature Just Peed Her Pantsuit

May 9, 2016SiteplicityDaily Workoutsdeadlift, floor press, goblet squat, ring dips, run0

WOD Strength: Deadlift 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds 10 ring dips 15 floor presses (95/65) 20 goblet squats (52/35) Run 400m

Lil Danny

May 8, 2016SiteplicityDaily Workoutsbox jumps, clean, clean pull, pullups, push press0

WOD Strength: 2 Clean Pulls + 2 Cleans 6 sets As heavy as possible Metcon: AMRAP in 20 minutes 20 box jumps 24/20 20 push press 115/75 20 pullups Endurance: 5 Rounds: 800m Run 400m easy jog recovery *every 800m should be within 2 seconds of each other

WOD for 050816

May 7, 2016SiteplicityDaily Workouts0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3: 100 Calorie Row 100 Lateral Barbell Burpees 100 Power Cleans (135/95) 100 Toes to Bar 100 Push Jerks (135/95) 100 Lateral Barbell Burpees 100 Calorie Row

Strawberry Fields

May 6, 2016SiteplicityDaily Workouts0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Franzibeth: 21-15-9 Clusters (115/80) Pullups Ring Dips

WOD for 050616

May 5, 2016SiteplicityDaily Workoutsburpee box overs, front squat, run, turkish get ups0

WOD Strength: Turkish Get Ups 10 each side, as heavy as possible Metcon: 4 Rounds, Rest 2 minutes between rounds: 10 Burpee Box Overs (24/20) 12 Front Squat (135/95) Run 400m Time cap of 20 minutes

“For my needs the rating is 5 stars. I travel for work and look for “drop in” Strength & Conditioning boxes to work out in. This is a classic Strength & Conditioning box with everything you need to get a great workout. As expected, the workout was posted on the whiteboard and the warmup +...

“Friendly folks, great coaching. Glad to be able to get in a WOD while in Durham for Duke reunion. Recommend!” -Beau D.

WOD for 050516

May 4, 2016SiteplicityDaily Workoutsdeadlift, handstand pushups, kettlebell snatch, split jerk0

WOD Strength: Split Jerk 3-3-3-1-1-1 Up to 1RM Metcon: AMRAP in 10 minutes: 10 Deadlift (225/165) 10 KB Snatch (52/35) – 5 each side 5 Handstand Pushups

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