Siteplicity – Page 180 – Courage Fitness Durham

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)

Day Destroys The Night

March 19, 2016SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutsair squat, dumbbell snatch, toes to bar0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 AMRAP 20: 3 Air Squat, 3 Toes To Bar, 3 Dumbbell Snatches (50/35) 6 Air Squat, 6 Toes To Bar, 6 Dumbbell Snatches (50/35) 9 Air Squat, 9 Toes To Bar, 9 Dumbbell Snatches (50/35)...

Open 16.4

March 18, 2016SiteplicityDaily Workouts0

Week 4 of Intramurals is here! Join us this morning from 9am til noon to take on Open WOD 16.4! Be sure to enter your scores when you’re finished at games.crossfit.com and PLEASE watch the video above for standards so everyone is clear! WOD Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54,...

Try To Set The Night On Fire

March 17, 2016SiteplicityDaily Workoutsdouble unders, hang snatch, muscle ups, wall ball0

WOD Strength: Hang Snatch 3-3-3-1-1-1 As heavy as possible Metcon: AMRAP 12 minutes: 5 Muscle ups 25 Wall Balls 50 Double Unders

St. Patrick’s Day Leprechaun

March 16, 2016SiteplicityDaily Workoutsbar facing burpees, power snatch, push press, run0

We’ll be running a special St. Paddy’s Day Workout in all WODs and Bootcamps today! Athletes who wear a green shirt, shorts, or shoes will receive a special reprieve during the workout. Wear your green today! “Leprechaun” 3 Rounds 17 – Push Press 95/65 20 – Bar Facing Burpees 16 – Power Snatch Then, 400m...

Intramurals 2016 – Food Drive for Coalition to Unchain Dogs

March 16, 2016SiteplicityNews0

Team Spirit Bonus points! From now through April 2nd’s Final Event, teams will earn 1 point for every pound of dog food/treats they collect in their box! 50lbs = 50pts, 500lbs = 500pts! Team members do not need to be the only ones filling the box. You may collect donations from outside your team, friends, family,...

CFD Intramurals Scoring – Week 3

March 15, 2016SiteplicityNews0

Congratulations to Team Flex Capacitors for taking home all 10 team spirit points this week!

1 … 178 179 180 181 182 … 419

By