Siteplicity – Page 192 – Courage Fitness Durham

All Doing What We Can

December 12, 2015SiteplicityDaily Workouts, Team Workoutsbox jump overs, row, thrusters0

Hope everyone had a great time at the Holiday Party last night! Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3 AMRAP 20 9 Calorie Row 9 Box Jump Overs (20) 9 Thrusters (95/65) Workout is a Relay. Partner 1 completes all reps, followed by...

Donny

December 11, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsburpees, deadlift0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Donny” 21-15-9-9-15-21 reps of: Deadlift (225/155) Burpee U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011,...

Love To See The Plan

December 10, 2015SiteplicityDaily Workouts, Olympic Workoutshandstand pushups, jerk balance, power clean, split jerk0

Join us TOMORROW afternoon for flag football at 1pm and TOMORROW night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: 2 Jerk Balance + 1 Split Jerk 6 sets as heavy as possible Metcon: 15-12-9 Power Cleans (185/120) Handstand Pushups

You Got A Real Solution

December 9, 2015SiteplicityDaily Workouts, Olympic Workoutshang snatch, overhead squat, pullups0

Join us Saturday afternoon for flag football at 1pm and Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Hang Snatch 3-3-3-1-1-1 Work up to 1RM Metcon: AMRAP 12 minutes: 2 OHS (115/75) 2 Pullups 4 OHS 4 Pullups 6 OHS 6 Pullups Continue adding 2 reps to each round

You Can Count Me Out

December 8, 2015SiteplicityDaily Workouts, Strength Workoutsdeadlift, double unders, press, toes to bar0

Join us Saturday afternoon for flag football at 1pm and Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Press 3-3-3-1-1-1 Work up to 1RM Metcon: AMRAP in 10 minutes: 30 Double Unders 10 Toes to Bar 5 Deadlift (275/155)

All Want To Change The World

December 7, 2015SiteplicityDaily Workouts, Strength Workoutsclean, front squat, jerk, wall ball0

Join us Saturday afternoon for flag football at 1pm and Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Front Squat 3-3-3-1-1-1 Work up to 1RM Metcon: 3 Rounds: 10 Clean and Jerk (135/95) 25 Wall Ball (20/14)

You Say You Want A Revolution

December 6, 2015SiteplicityBodyweight Workouts, Daily Workoutshang power snatch, muscle ups, ring dips, run, toes to bar0

Join us Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Tabata Ring Dips, 4 minutes Tabata Toes to Bar, 4 minutes Metcon: 3 rounds for time of: 9 Muscle-Ups (18 pullups) 11 Hang Power Snatches (115/75) Run 400m Time cap of 15 minutes

Deck The Halls

December 5, 2015SiteplicityDaily Workoutsburpees, goblet squats, kettlebell swings, plank hold0

Flag Football anyone? CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Deck of Cards” Number represents repetitions (Face cards = 10) Suit represents the movement. Hearts = Sit-Ups Diamonds = Goblet Squats (53/35) Spades =...

Dobogai

December 4, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsfarmer's carry, muscle ups0

Flag Football anyone? CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Dobogai” 7 Rounds: 8 Muscle-ups 22 yard Farmer carry, 50 pound dumbbells U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin,...

Am I Bad Bout That Money

December 3, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, hang snatch, muscle ups, pullups0

Flag Football anyone? CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Metcon: 12-9-6 reps Squat cleans (225/155) Muscle-ups (2:1 pullups sub)

1 … 190 191 192 193 194 … 419

By