Siteplicity – Page 178 – Courage Fitness Durham

Bull City Barbell Open 2016

April 15, 2016SiteplicityDaily Workouts0

Oly Meet today from 9am-5pm! Come cheer on Katy, Emily, Joe, JB, and Maggie! Big thanks to Krista and Michele for helping get the gym ready and thanks in advance to everyone volunteering! WODs will be held in the park at 9, 10, and 11am! Rowing Class will go on in the front parking lot!

Gettin Down On The Roof

April 14, 2016SiteplicityDaily Workoutsdouble unders, handstand pushups, muscle ups, power clean0

We are hosting a huge Olympic Weightlifting Meet on Saturday. Regular WODs will be held in the park, Rowing will be held outside, and there is no Oly Class. Meet runs 9a-5p – Come watch CFDers Katy, JB, Maggie, Matt, Joe, and Emily compete! WOD Skills: Muscle Ups EMOM 10 minutes Max reps Then, Tabata...

Glassman’s Choice

April 13, 2016SiteplicityBenchmark WODs, Daily Workoutsclean, jerk, snatch0

WOD Strength: Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: Grace For time: 30 Clean and Jerk (135/95) OR Isabel For Time: 30 Snatch (135/95)

People Getting Loose Y’all

April 12, 2016SiteplicityDaily Workoutsbox jumps, muscle ups, press, thrusters0

WOD Strength: Press 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds: 21 Box Jumps (24/20) 12 Thrusters (95/65) 3 Muscle Ups

Give Yourself A Chance

April 11, 2016SiteplicityDaily Workoutsclean, double unders, jerk, power snatch0

WOD Strength: 1 Clean + 2 Jerk 6 sets as heavy as possible Metcon: EMOM 12 minutes Odd Minutes – 3 Power Snatch (75% 1RM) Even Minutes – 40 Double Unders

Don’t Fight The Feeling

April 10, 2016SiteplicityDaily Workouts, Endurance Workoutskettlebell swings, overhead squat, wall ball0

WOD Strength: Overhead Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: AMRAP 10: 10 KB Swings (70/52) 10 Wall Balls (30/20) – guys use 10′ target on rig Endurance: Run 2000m 2min rest Run 400m 4min rest Run 1200m 2min rest Run 400m 4min rest Run 800m 2min rest Run 400m

WOD for 041016

April 9, 2016SiteplicityDaily Workoutsbike, box jumps, clean, jerk, rope climb, row0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Teams of 3 complete (1 athlete works at a time): 200 Cal Bike 150 Cal Row 100 Box Jumps 75 Clean and Jerk (135/95) 15 Rope Climbs

WOD for 040916

April 8, 2016SiteplicityDaily Workoutsair squat, double unders, push press0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: For time: 1 round: 100 double-unders 50 squats 95-lb. push press, 25 reps Then, 2 rounds: 60 double-unders 30 squats 95-lb. push press, 15 reps Then, 3 rounds: 40 double-unders 20 squats 95-lb. push press, 10 reps

Open Leftovers

April 7, 2016SiteplicityDaily Workoutsbox jumps, muscle ups, overhead squats0

WOD Strength: Hang Clean 3-3-3-1-1-1 as heavy as possible Metcon: 3 Rounds 21 Box Jumps (24/20) 15 OHS (95/65) 9 Ring Muscle Ups

This Might Be All For You

April 6, 2016SiteplicityDaily Workoutsrun, toes to bar, turkish get up0

Join us TONIGHT at 7:30 for our April Thirsty Thursday at Fullsteam Brewery! WOD Strength: Turkish Get Ups 10 each side Add weight each rep if you can. Take your time for these! Metcon: 7 Rounds, On the 3 minutes: Run 400m 12 Toes to Bar (scale the run if necessary so this doesn’t become an...

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