Siteplicity – Page 176 – Courage Fitness Durham

Wind It Up, Blow It Out

May 3, 2016SiteplicityDaily Workoutsground to overhead, row, snatch, wall ball0

WOD Strength: Snatch 3-3-3-1-1-1 Up to 1RM Metcon: 21-15-9 Calorie Row Ground to Overhead (95/65) Wall Ball (20/14) Time cap of 15 minutes

C’mon and Turn It On

May 2, 2016SiteplicityDaily Workoutsdouble unders, kettelbell swings, muscle ups, plank holds, pullups, pushups, ring dips, situps0

WOD Skills: Ring Dips EMOM 10 minutes, max reps Then, Tabata Plank Holds 6 minutes Metcon: 100 Double Unders 50 Russian KB Swings (52/35) 40 Abmat Situps 30 Pushups 20 Pullups 10 Bar Muscle Ups Time cap of 15 minutes

Help New Moms in May

May 2, 2016SiteplicityNews0

This May, in celebration of mothers all over the world, we have an incredible opportunity to provide prenatal vitamins to mothers in need. Every Facebook check-in at CFD in May provides 2 days of prenatal vitamins to a new mother. Through our partners at Sweat Angels, we’ll be supporting Vitamin Angels to make it all happen....

WOD for 050216

May 2, 2016SiteplicityDaily Workouts, Endurance Workoutsback squat, power snatch, run0

WOD Strength: Back Squat 3-3-3-1-1-1 Up to 1RM Metcon: For Time 75 Power Snatch (75/55) Endurance (7:30pm) 3x600m rest 1 minute Rest 5 minutes 3x600m rest 1 minute Rest 5 minutes 3x600m rest 1 minute

Gassers and the Rail Jobs

April 30, 2016SiteplicityDaily Workoutsair squats, double unders, row0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: 5 Rounds: 60 Double Unders 40 Air Squats 20 Calorie Row

Got Plenty Of Style

April 29, 2016SiteplicityDaily Workoutsoverhead squats, run0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Naughty Nancy” 4 Rounds: 600m Run 25 OHS (135/95)

You oughta see her on a road course

April 28, 2016SiteplicityDaily Workoutssitups, split jerk, wall ball0

WOD Strength: Split Jerk 5-5-5-3-3-3 Up to 85% 1RM Metcon: For time: 42-30-18 Wall Ball (20/14) Situps Time cap of 12 minutes

Turn it on, wind it up, blow it out

April 27, 2016SiteplicityDaily Workoutsbar muscle ups, double unders, overhead squats, snatch0

If you are coming to the Bulls game on May 7, tickets are in the gym for pickup! WOD Strength: 1 Snatch + 2 Overhead Squats 6 sets as heavy as possible Metcon: EMOM 12 minutes: Odd: 3 Bar Muscle ups Even: 25 Double Unders

Listen to Her Tachin’ Up Now

April 26, 2016SiteplicityDaily Workoutsburpees, front squat, handstand pushups, snatch0

WOD Strength: Snatch 3-3-3-1-1-1 Up to 1RM Metcon: 21-15-9-6-3 Strict Handstand Pushups Front Squats, 185/125 Bar Facing Burpees Mobility: ROMWOD Warrior Workout

Three Deuces and a Four Speed

April 25, 2016SiteplicityDaily Workoutsback squat, deadlift, hang clean, push jerk0

WOD Strength: Back Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: AMRAP in 10 minutes: 12 dumbbell deadlifts 9 dumbbell hang squat cleans 6 dumbbell push jerks DB load based off the jerks most likely. Don’t go too light.

1 … 174 175 176 177 178 … 419

By