Siteplicity – Page 188 – Courage Fitness Durham

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

Threw A Wish In The Well

January 8, 2016SiteplicityBenchmark WODs, Daily Workoutsclean, handstand pushups0

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: Open WOD 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans (185/125) 6 handstand push-ups 3 cleans 9...

Don’t Think We Can Solve Them

January 7, 2016SiteplicityDaily Workouts, Olympic Workoutsoverhead squat, snatch, toes to bar0

January Kool Aid Clubbers can win a Tour and Tasting at Durham Distillery! WOD Strength: Snatch 3-3-3-1-1-1 as heavy as possible Metcon: 6 Rounds: 12 OHS (95/65) 12 Toes To Bar Rest 2 minutes between rounds

Take a Look At What You’ve Done

January 6, 2016SiteplicityDaily Workoutsbox jumps, deadlift, muscle ups, pushups0

Join us TONIGHT for our first Thirsty Thursday this week at Fullsteam! Info WOD Skills: Muscle Ups max reps EMOM, 10 minutes Then Tabata Pushups 4 minutes Metcon: 21-15-9: Deadlifts (275/185) Box Jumps (30/24)

Used To Be Mad Love

January 5, 2016SiteplicityDaily Workouts, Strength Workoutsburpees, push press, wall ball0

Join us for our first Thirsty Thursday this week at Fullsteam! Info WOD Strength: Push Press 5-5-5-3-3-3 Work up to 85% by last set of 3 Metcon: AMRAP in 12 minutes: 10 Burpees 25 Wall Ball

Now We Got Bad Blood

January 4, 2016SiteplicityDaily Workouts, Olympic Workoutsclean, double unders, jerk, power snatch, pullups0

Join us for our first Thirsty Thursday this week at Fullsteam! Info WOD Strength: 2 Clean + 1 Jerk 6 sets As heavy as possible Metcon: EMOM 15 minutes: Minute 1: 30 seconds for max Double Unders Minute 2: 30 seconds for max reps of Power Snatch (135/95) Minute 3: 30 seconds for max reps of...

Let’s Get It On

January 3, 2016SiteplicityDaily Workouts, Strength Workoutsbox jumps, clean, deadlift0

Join us for our first Thirsty Thursday this week at Fullsteam! Info WOD Strength: Deadlift 5-5-5-3-3-3 Work up to 85% for last set of 3 Metcon: 3 Rounds: 3-2-1 Squat Cleans (225/155) 9-6-3 Box Jumps (30/24)

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