Siteplicity – Page 190 – Courage Fitness Durham

Brendan’s Story

December 26, 2015SiteplicityCourage Fitness Durham News, News, Success Stories0

I didn’t have a goal for 2015. I had clothes that were tight and small, I had baggy promises that sagged around my waist. I had constricting obligations to fulfill every minute of the day. Failure was the only thing I wore that felt perfectly tailored to every curve of my body. More than my clothes,...

Johnson

December 25, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsclean, deadlift, muscle ups0

WOD Strength: Take 20 minutes to make up a missed strength segment Metcon: “Johnson” AMRAP in 20 minutes: 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in...

Christmas Day 2015

December 24, 2015SiteplicityBenchmark WODs, Daily Workouts0

Merry Christmas! WOD today is at 12pm with Coach Lori! WOD “The Grinch” 12-11-10-9-8-7-6-5-4-3-2-1 Reps For Time: Deadlift (225/155) Ring Dips Wall Ball (20/12)

12 Days of Xmas 2015

December 23, 2015SiteplicityBenchmark WODs, Daily Workouts0

Merry Christmas Eve! CFD’s 12 Days of Xmas WOD Perform like the song. 1 burpee pullup, 2 deadlifts and 1 burpee pullup, 3 KTE 2 deadlifts and 1 burpee pullup, etc 1 – Burpee Pullup 2- Deadlifts 3- Knees to Elbows 4- Wall Ball 5- Kettlebell Swings 6- Box Jumps 7- Push Presses 8- Med...

You Better Not Cry

December 22, 2015SiteplicityDaily Workoutsback squat, deadlift, double unders, row, run0

WOD Strength: Deadlift 3-3-3-1-1-1 As heavy as possible Metcon: 10 Min EMOM: 80% 1RM back squat, hold bar on back for 15 seconds, then 2 reps squat rest remainder of minute Upon completion pick one of three: 1k Row, 800M run or 250 DU

You Better Watch Out

December 21, 2015SiteplicityDaily Workoutspower snatch, press, pullups0

WOD Strength: Press 3-3-3-1-1-1 As heavy as possible Metcon: 9-12-15-12-9 : Power Snatch (95/65) Pullups

Way Up In The Sky

December 20, 2015SiteplicityDaily Workouts, Olympic Workoutsbox jumps, burpees over the bar, clean, front squat0

Strength: Clean 3-3-3-1-1-1 As heavy as possible Metcon: 5 Rounds: 10 Box Jumps (30/24) 10 Front Squat (155/105) 10 Burpees over the bar Time cap of 14 minutes

Night Wind To The Little Lamb

December 19, 2015SiteplicityDaily Workouts, Team Workoutsmuscle ups, overhead squats, snatch, toes to bar0

Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: In Teams of 2 2 Rounds: 40 Overhead Squats (115/80) 40 Toes to Bar 20 Squat Snatches (115/80) 20 Muscle Ups

Nate

December 18, 2015SiteplicityBenchmark Hero WODs, Daily Workoutshandstand pushups, kettlebell swings, muscle ups0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Nate” AMRAP in 20 minutes: 2 Muscle Ups 4 Handstand Pushups 8 Kettlebell Swings (70/52) Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and...

Ain’t Gonna Make It With Anyone Anyhow

December 17, 2015SiteplicityDaily Workoutsoverhead squats, row0

Our new 9-week programming cycle started this week! Check it out here WOD Strength: Front Squat 3-3-3-1-1-1 As heavy as possible for the day Metcon: AMRAP in 12 minutes 30 Calorie Row 15 Overhead Squats (95/65)

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