Siteplicity – Page 188 – Courage Fitness Durham

Times Have Changed

January 17, 2016SiteplicityDaily Workoutsback squat, burpees, wall ball0

CFD Intramurals registration is OPEN and captains have been named! Read here WOD Strength: Back Squat 5-5-5-3-3-3 Metcon: 5 rounds: 10 Wall Balls (30/20) 15 Burpees

Wasn’t Looking For This

January 16, 2016SiteplicityBenchmark WODs, Daily Workoutskettlebell swings, pullups, run0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Helen” 3 Rounds For Time Run 400m 21 KB Swings (52/35) 12 Pullups

Pennies And Dimes For A Kiss

January 15, 2016SiteplicityBenchmark WODs, Daily Workoutsdouble unders, muscle ups, wall ball0

CFD Intramurals registration is OPEN! Read here WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Open WOD 15.3 AMRAP in 14 minutes: 7 muscle-ups 50 wall-ball shots 100 double-unders

It’s CFD Open Season!

January 14, 2016SiteplicityDaily Workoutsdeadlift, handstand pushups, press0

CFD Intramurals registration is OPEN! Read here WOD Strength: Press 3-3-3-1-1-1 As heavy as possible Metcon: 5 Rounds For Time: 5 Deadlifts (275/185) 15 Handstand Pushups

Wasn’t Looking For This

January 13, 2016SiteplicityDaily Workouts0

Get ready for CFD Intramurals! Registration starts today! Read here WOD Strength: Snatch 3-3-3-1-1-1 As heavy as possible Metcon: EMOM 9 minutes 3 rounds of: Minute 1: 15 Pullups Minute 2: 15 Overhead squats (95/65) Minute 3: Rest

CFD Intramurals 2016

January 13, 2016SiteplicityDaily Workouts, News0

The Strength & Conditioning Open is a worldwide Strength & Conditioning competition crowning the Fittest Man and Woman on Earth. We’ve done it every year at CFD and it’s lots of fun. Last year, over 60 CFD athletes tried their hand at the Open. This year, there’s SCALED divisions, so we expect even more. Our goals at...

Trade My Soul For A Wish

January 12, 2016SiteplicityDaily Workoutsdouble unders, front squat, hang clean, push jerk0

Get ready for CFD Intramurals! Announcement coming soon! WOD Strength: 2 Hang Clean + 1 Front Squat 6 sets As heavy as possible Metcon: For time: 15 Push Jerk (185/135) – taken from the ground 50 Double Unders 12 Push Jerk Double Unders 9 Push Jerk 50 Double Unders

Now You’re In My Way

January 11, 2016SiteplicityDaily Workoutsdeadlift, hand release pushups, kettlebell swings, run0

Get ready for CFD Intramurals! Announcement coming soon! WOD Strength: Deadlift 3-3-3-1-1-1 As heavy as possible Metcon: AMRAP 12 minutes: Run 200m 15 KB Swings (70/52) 10 Hand release pushups

Looked At You As It Fell

January 10, 2016SiteplicityDaily Workoutshandstand pushups, pistols, thrusters, toes to bar0

Endurance Workouts start tonight at 7:30pm! WOD Skills: Handstand Pushups max reps EMOM for 10 minutes 3 Pistols Right and Left EMOM for 5 minutes Metcon: 3 rounds of 3 mins on/3 mins off AMRAP in 3 minutes: 6-9-12-15-18… Thruster (95/65) Toes To Bar Start rep scheme over at the start of each round Endurance...

Don’t Ask Me I’ll Never Tell

January 9, 2016SiteplicityBenchmark WODs, Daily Workoutsbox jumps, deadlift, row0

January Kool Aid Clubbers can win a Tour and Tasting at Durham Distillery! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Christine” 3 Rounds Row 500m 12 Deadlifts (bodyweight) 21 Box Jumps

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