Siteplicity – Page 185 – Courage Fitness Durham

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

As Long As Its Free

February 4, 2016SiteplicityDaily Workouts, Olympic Workoutsbox jump overs, burpees, hang snatch, power snatch0

Valentine’s Couples Challenge – Next Saturday, 9-11am! WOD Skills: Hang Snatch 3-3-3-1-1-1 Metcon: 4 Rounds: 10 Power Snatch (95/65) 10 Box Jump Overs (24/20) 10 Burpees

I Want Your Disease

February 3, 2016SiteplicityBodyweight Workouts, Daily Workoutsdouble unders, muscle ups, pushups, thrusters0

February Thirsty Thursday is TONIGHT, 8pm, at Fullsteam Brewery! Drinks AND Trivia! WOD Skills: Muscle Ups max reps EMOM 10 minutes Then, Tabata Pushups, 4 minutes Metcon: For time: 30 Thrusters (95/65) 90 Double Unders 20 Thrusters 60 Double Unders 10 Thrusters 30 Double Unders

I Want Your Ugly

February 2, 2016SiteplicityDaily Workoutskettlebell swings, press, row, run, situps0

February Thirsty Thursday is this week, 8pm, at Fullsteam Brewery! Drinks AND Trivia! WOD Strength: Press 5-5-5-3-3-3 Metcon: 3 rounds: Row 250m 21 KB Swings (52/35) 21 AbMat Situps Run 400m

Help Shelter Animals in February

February 1, 2016SiteplicityNews0

We’re going to help rescued pets this February! Sweat Angels has partnered with Best Friends Animal Society to turn Facebook check-ins at CFD into care for shelter animals. Every 5 Facebook check-ins will provide an hour of care for a rescued cat or dog. Animal-related causes have always been popular with our community, so we hope you will...

Groundhog Day

February 1, 2016SiteplicityDaily Workouts, Olympic Workoutsclean, clean pull, pushups, snatch, toes to bar, wall ball0

February Thirsty Thursday is this week, 8pm, at Fullsteam Brewery! Drinks AND Trivia! WOD Strength: 2 Clean + 2 Clean High Pull 6 sets as heavy as possible Metcon: AMRAP in 15 minutes: 5 Toes to Bar 10 Hand Release Pushups 15 Wall Balls At 15 minutes: 5 minutes to establish 1RM Snatch

Gonna Take Some Time

January 31, 2016SiteplicityDaily Workoutsclean, front squat, jerk, muscle ups, pullups0

Strength: Front Squat 5-5-5-3-3-3 Work up to 85% 1RM Metcon: EMOM 14 minutes: Even – 6 Clean & Jerks (135/95) Odd – 4 Muscle Ups (or 12 pullups)

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