Siteplicity – Page 179 – Courage Fitness Durham

The Final Countdown – Intramurals 2016 Finale

March 31, 2016SiteplicityNews0

Join us today for Intramurals Event 16.6, the final event to determine our CF Open Intramurals Champions for 2016! Round Robin Tournament today from 9am til noon. All teams will play 6 games. Best record earns points listed below. Everyone is welcome to play. Teams will be free to recruit players who didn’t participate until...

Back To Bother Me

March 30, 2016SiteplicityDaily Workoutshang clean, kettlebell swings, wall ball0

Intramurals Bonus Event is Saturday from 9am-12pm! DODGEBALL!!! WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: EMOM 16 minutes odd: 12 Wall Balls (20/14) Even: 15 KB Swings (52/35)

Should Have Changed That Stupid Lock

March 29, 2016SiteplicityDaily Workoutsbox jumps, muscle ups, power snatch, push jerk0

Intramurals Bonus Event is Saturday from 9am-12pm! DODGEBALL!!! WOD Strength: Push Jerk 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds: 5 Muscle Ups (bar or ring) 10 Power Snatch (135/95) 25 Box Jumps (24/20)

CFD Intramurals Scoring – Week 5

March 29, 2016SiteplicityDaily Workouts, News0

Sad Look Upon Your Face

March 28, 2016SiteplicityDaily Workoutsmed ball clean, power snatch, pushups, snatch pull0

WOD Strength: 2 Snatch Pulls + 2 Power Snatch 6 sets As heavy as possible Metcon: 42 Med ball cleans 21 pushups 30 Med ball clean 15 pushups 18 Med ball cleans 9 pushups

Thinking How You Did Me Wrong

March 27, 2016SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsair squats, back squat, jumping lunge, pullups, run0

WOD Strength: Back Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds: 15 Pullups 20 Jumping Lunges 25 Air Squats 400 Meter Run Endurance WOD (7:30pm): For time: Run 1,600m Rest 3 minutes Run 1,200m Rest 2 minutes Run 800m Rest 1 minute Run 400m

Easter WOD 2016

March 26, 2016SiteplicityDaily Workoutsclean, deadlift, push press, walking lunge0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: 3 Rounds: 14 Deadlifts (95/65) 14 Full Cleans (95/65) 14 Push Press (95/65) 50 Walking Lunge Steps

Open WOD 16.5

March 25, 2016SiteplicityDaily Workoutsburpees, thrusters0

Open WOD 16.5 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17) 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled...

How You Did Me Wrong

March 24, 2016SiteplicityDaily Workoutsair squat, press, shuttle run, v ups0

Join us for 16.5 on Saturday from 9am-12pm! Team Bonus Points available for each athlete that posts a FB testimonial on the CFD page with #whyilovecrossfitdurham WOD Strength: Press 3-3-3-1-1-1 As heavy as possible Metcon: AMRAP in 7 minutes: 2 shuttle sprints (pulllup rig down and back equals one) 10 air squat 10 V-ups

At First I Was Afraid

March 23, 2016SiteplicityDaily Workoutsburpee box jumps, rack lunge, split jerk, toes to bar0

16.5 Announcement tonight at 8pm! WOD Strength: 1 Split Jerk + 2 Jerk Balance 6 sets as heavy as possible Metcon: 3 Rounds 6 Toes To Bar 12 Burpee box jumps 24 KB rack lunges (52/35)

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