Siteplicity – Page 180 – Courage Fitness Durham

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)

WOD for 032316

March 23, 2016SiteplicityDaily Workouts0

WOD Strength: Hang Snatch 3-3-3-1-1-1 Metcon: 2-4-6-8-10 Reps KB Swings (70/52) Pullups Dynamic Pushups

CFD Intramurals Scoring – Week 4

March 21, 2016SiteplicityNews0

Chased Our Pleasures Here

March 21, 2016SiteplicityDaily Workoutsclean, double unders, muscle ups, ring dips, toes to bar0

WOD Skills: Tabata Ring Dips 4 minutes Tabata Toes To Bar 4 minutes Metcon: For Time: 90 Double Unders 9 muscle ups 9 cleans (135/95) 80 Double Unders 8 MU 8 cleans 70 Double Unders 7 MU 7 cleans

Night Divides The Day

March 20, 2016SiteplicityDaily Workoutsfront squat, situps, thrusters, turkish get up0

WOD Strength: Front Squat 3-3-3-1-1-1 Up to 1RM max Metcon: AMRAP in 12 minutes 10 Thrusters (96/65) 10 Situps 1:1 Turkish get ups 52/35 (increase by 1 rep each round)

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