Siteplicity – Page 182 – Courage Fitness Durham

Open 16.3

March 11, 2016SiteplicityBenchmark WODs, Daily Workoutsbar muscle ups, power snatch0

Week 2 of Intramurals is here! Join us this morning from 9am til noon to take on Open WOD 16.2! 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 16.3 (standards) Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49,...

Children Get Older

March 10, 2016SiteplicityDaily Workoutsair squat, run, turkish get up0

16.3 tomorrow morning from 9am – noon! WOD Strength: Turkish Get Ups 10 each side as heavy as possible Metcon: 5 Rounds Tabata squats 20 on 10 off , Then 400m run 4 Rounds Tabata Squats, Then 400m run 3 Rounds Tabata Squats, Then 400m run 2 Rounds Tabata Squats, Then 400m run 1 Rounds Tabata Squats,...

Time Makes You Bolder

March 9, 2016SiteplicityDaily Workoutssplit jerk, sumo deadlift high pull0

16.3 viewing party is TONIGHT at 8pm! WOD Strength: Split Jerk 3-3-3-1-1-1 Up to 100% 1RM Metcon: 10,9,8,7,6,5,4,3,2,1 Sumo Deadlift High Pull (95/65) Push Jerk Time cap of 12 minutes

Been Afraid Of Changing

March 8, 2016SiteplicityDaily Workoutsbox jump, clean, deadlift, run0

16.3 viewing party is TOMORROW night at 8pm! WOD Strength: Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: 4 Rounds Run 400m 12 BW Deadlifts 21 Box jumps (24/20)

CFD Intramurals Scoring – Week 2

March 8, 2016SiteplicityNews0

Team scores will be posted shortly! In the meantime, here’s the male and female individual results!

Sail Through The Changing Ocean Tides

March 7, 2016SiteplicityDaily Workoutsbox jump overs, plank hold, ring dips, row0

16.3 viewing party is Thursday night at 8pm! Skills: Ring Dips max reps EMOM, 10 minutes Then, Tabata Plank Holds 6 minutes Metcon: 25 min EMOM 1st min – 10 calorie row 2nd – 10 Box jump overs 3rd – 10 wallballs(20/14) 4th – 10 ring dips 5th – rest

The Landslide Brought Me Down

March 6, 2016SiteplicityBodyweight Workouts, Daily Workoutsback squat, kettlebell swings, pullups, pushups0

16.3 viewing party is Thursday night at 8pm! Be sure to get your scores in for 16.2 by tonight at 8pm! Strength: Back Squat 3-3-3-1-1-1 As heavy as possible Metcon: 3×3 min AMRAPS 1 min rest between 5 KB swings 72/55 5 pullups 5 pushups Endurance Workout 8 Rounds Run 200m Rest 2 minutes Row 250m Rest...

Kool Aid Club – February 2016

March 6, 2016SiteplicityNews0

Congratulations to our February CFD Kool Aid Clubbers! Strength & Conditioning Dino Mangano – 24 workouts Allison Simpson – 21 workouts Hannah Shapiro – 21 workouts Brent Miller – 21 workouts Amanda Shurgin – 21 workouts Chandler Easterhoff – 21 workouts Michelle Morgan – 19 workouts Chelsea Krafve – 19 workouts Tom Amenta – 19 workouts Al Ulak – 19 workouts Erin Krellwitz – 19 workouts Coach Doug – 18 workouts Coach Wes – 18 workouts Mike Nicholson –...

Climbed A Mountain And I Turned Around

March 5, 2016SiteplicityDaily Workoutsback squat, power clean, push press0

Great job by everyone on 16.2 so far! Be sure to get your scores in by Monday at 8pm! Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2, Complete AMRAP 7: 50 Back Squats, 155/105 Rest in remaining time AMRAP 7: 50 Push Press 135/95...

Open WOD 16.2

March 4, 2016SiteplicityDaily Workoutsclean, double unders, toes to bar0

Week 2 of Intramurals is here! Join us this morning from 9am til noon to take on Open WOD 16.2! 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 16.2 (standards) Beginning on a 4-minute clock, complete as many reps...

1 … 180 181 182 183 184 … 419

By