Siteplicity – Page 177 – Courage Fitness Durham

You’re Really Lookin Fine

April 24, 2016SiteplicityDaily Workouts, Endurance Workoutsclean, jerk, muscle ups, pullups, row, toes to bar0

WOD Skills: Muscle Ups EMOM 10 minutes, max reps Then, Tabata Toes to Bar, 4 minutes Metcon: For Time: 50 Power Clean and Jerks, (135/95) Every minute on the minute, including the first minute, complete 5 Chest to Bar Pullups Time cap of 15 minutes Endurance: 10 x 250m Row :30 rest between sets

WOD for 042416

April 23, 2016SiteplicityDaily Workoutsbar facing burpees, power snatch, row0

WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: For Time: 30 Bar Facing Burpees 30 Calorie Row 15 Power Snatch (115/80) 60 Calorie Row 15 Power Snatch 30 Calorie Row 30 Bar Facing Burpees

Rock Has Got the Right Of Way

April 21, 2016SiteplicityDaily Workoutsmuscle ups, press, snatch0

WOD Strength: Press 3-3-3-1-1-1 Up to new 1RM Metcon: “Amanda” 9-7-5 for time of: Ring Muscle ups Squat Snatches (135/95)

Give You Everything You Need

April 20, 2016SiteplicityDaily Workoutsfront squat, hang clean, thrusters, toes to bar0

We’re going to see the Durham Bulls on Star Wars Night, Saturday, May 7th! Get your tickets here by TONIGHT, 10pm! WOD Strength: 1 Hang Clean + 2 Front Squat 6 sets as heavy as possible Metcon: EMOM 10 minutes: Odd Minutes – 10 Thrusters (95/65) Even Minutes – 10 Toes to Bar

Roll Tonight To The Guitar Bite

April 19, 2016SiteplicityDaily Workoutsclean, pullups0

We’re going to see the Durham Bulls on Star Wars Night, Saturday, May 7th! Get your tickets here by THURSDAY NIGHT, 10pm! WOD Strength: Clean 3-3-3-1-1-1 Establish 1RM Metcon: Death by Pullups: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long...

WOD for 041916

April 19, 2016SiteplicityDaily Workoutsclean, handstand pushups, pistols, run0

WOD Skills: Handstand Pushups EMOM 10 minutes max reps Then, 3 Pistols (right and left) EMOM 5 minutes 3 Rounds: Metcon: 7 Squat Cleans (185/115) 14 HSPU Run 400m

Screaming Out of Control

April 17, 2016SiteplicityDaily Workoutsbox step over, deadlift, handstand pushups, overhead squat, row0

We’re going to see the Durham Bulls on Star Wars Night, Saturday, May 7th! Get your tickets here! WOD Strength: Overhead Squat 3-3-3-1-1-1 Establish 1RM Metcon: 21 – 15 – 9: Deadlifts (225/155) HSPU Box Step-Overs (sandbag on back) Endurance: Row 5 Rounds x 1:30 on, :30 off Rest 3 minutes 5 Rounds x 1:30...

Murph Challenge 2016

April 17, 2016SiteplicityNews0

We are proud to host the Murph Challenge 2016 on Memorial Day, Monday, May 30th! The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation. It is also one of the primary means of funding for the Foundation on an annual basis! Over the last two years, Forged®...

Bull City Barbell Open 2016 – Results

April 17, 2016SiteplicityNews0

Men’s Results Women’s Results

WOD for 041716

April 16, 2016SiteplicityDaily Workoutsclusters, deadlift, front squat, hang power clean, push jerk, row0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3: 100 Cal Row, 100 Deadlifts, 135/95 80 Cal Row, 80 Hang Power Cleans, 135/95 60 Cal Row, 60 Front Squats, 135/95 40 Cal Row, 40 Push Jerks, 135/95 20 Cal Row, 20 Clusters, 135/95

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