Siteplicity – Page 181 – Courage Fitness Durham

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!

Try Now We Can Only Lose

March 15, 2016SiteplicityDaily Workoutsdouble unders, power cleans, run0

WOD Strength: Press 5-5-5-3-3-3 Up to 85% 1RM Metcon: EMOM 21 minutes: Min 1: Run 200m Min 2: 30 Double Unders Min 3: 7 Power Cleans at 135/95

Try Now We Can Only Use

March 14, 2016SiteplicityDaily Workoutsfront squat, pullups, thrusters0

WOD Strength: Front Squat 5-5-5-3-3-3 Up to 80% 1RM Metcon: AMRAP 7: 3 Thrusters, 95/65 3 C2B 6 Thrusters 6 C2B 9 Thrusters 9 CTB 12 Thrusters 12 C2B…etc

Time To Hesitate Is Through

March 13, 2016SiteplicityDaily Workoutsbox jumps, clean, clean pull, deadlift0

Special St. Paddy’s Day WOD coming this Thursday! WOD Strength: 2 Clean Pulls + 2 Cleans 6 sets as heavy as possible Metcon: Alternating EMOM x 20: Odd – 5 Deadlifts (75% 1RM) Even – 15 Box Jumps (24/20)

We Couldn’t Get Much Higher

March 12, 2016SiteplicityDaily Workoutsclean, jerk, row0

What a great Saturday morning for 16.3 yesterday! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3: AMRAP 25 minutes: 100 Calorie Row 50 Clean and Jerks, 135/95 100 Calorie Row 50 Clean and Jerks 100 Calorie Row 50 Clean and Jerks 100 Calorie...

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