Siteplicity – Page 185 – Courage Fitness Durham

Valentines Day Massacre

February 14, 2016SiteplicityDaily Workoutsclean, deadlift, jerk, overhead squat, pullups0

WOD Strength: Deadlift 5-5-5-3-3-3 Work up to 85% 1RM Metcon: 3 Rounds of: 15 Wall Balls (30/20) 50 Double Unders 15 Wall Balls 2 minutes rest between rounds

Open WOD 13.2 Redux

February 13, 2016SiteplicityDaily Workoutsbox jumps, deadlift, shoulder to overhead0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Open WOD 13.2 AMRAP in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24″ box

Valentine’s Day Partner Challenge 2016

February 12, 2016SiteplicityDaily Workouts0

Celebrate Valentine’s Day 2016 with us in true Strength & Conditioning fashion – a fun, partner workout/challenge! Whether you have a partner or not, come anyway and we’ll find one for you. Event runs from 9am-11am. Expect two events (not necessarily WODs), fun, snacks, beers, and FUN! There are no regular WODs on Saturday....

Wavin Your Banner

February 11, 2016SiteplicityDaily Workoutsbar facing burpees, jerk balance, split jerk, thrusters0

Valentine’s Day Partner Challenge is TOMORROW from 9-11am! WOD Strength: 2 Jerk Balance + 1 Split Jerk 6 sets as heavy as possible Metcon: For time: 800m Run 40 Thrusters (65/45) 20 Bar Facing Burpees

You Got Mud On Your Face

February 10, 2016SiteplicityDaily Workoutsmuscle ups, press, push jerk0

Valentine’s Day Partner Challenge is Saturday from 9-11am! WOD Strength: Press 3-3-3-1-1-1 As heavy as possible Metcon: For time: 9 Muscle Ups 21 push jerks (115/75) 7 Muscle Ups 15 push jerks 5 Muscle Ups 9 push jerks

Made a bad boy out of me

February 9, 2016SiteplicityDaily Workoutshang snatch, overhead squat, toes to bar0

Valentine’s Day Partner Challenge is Saturday from 9-11am! WOD Strength: Hang Snatch 3-3-3-1-1-1 As heavy as possible Metcon: AMRAP in 10 minutes: 10 OHS (95/65) 10 Toes To Bar

Just A Skinny Lad

February 8, 2016SiteplicityDaily Workoutsfront squat, handstand pushups, kettlebell swings0

Strength: Front Squat 3-3-3-1-1-1 As heavy as possible Metcon: 4 rounds: 15 Handstand Pushups 30 KB Swings (70/52)

Keep Pounding

February 7, 2016SiteplicityDaily Workoutsbox jumps, power clean, ring dips, toes to bar, wall ball0

WOD Skills: Tabata Ring Dips, 4 minutes Tabata Toes to Bar, 4 minutes Metcon: AMRAP 15 minutes: 5 Power Cleans (155/105) 10 Box Jumps (24/20) 15 Wall Balls (20/14)

Sisson

February 6, 2016SiteplicityBenchmark Hero WODsburpees, rope climb, run0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Sisson” AMRAP in 20 minutes: 15-ft rope climb, 1 ascent 5 burpees Run 200m U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell,...

Open WOD 14.4 Prep

February 5, 2016SiteplicityBenchmark WODs, Daily Workoutsclean, muscle up, row, toes to bar, wall ball0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Open WOD 14.4 AMRAP in 14 minutes: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups

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