Siteplicity – Page 193 – Courage Fitness Durham

You Know Who I Am

December 2, 2015SiteplicityBodyweight Workouts, Daily Workoutsmuscle ups, pushups0

Flag Football anyone? CFD game on 12/12 before the Holiday Party! Check it out! WOD Skills: Muscle Ups max reps EMOM for 10 minutes Then, Bring Sally Up Pushups Metcon: AMRAP in 15 minutes: Run 400m 10 Front Squats (185/135) 20 Abmat situps

Make A Dragon Wanna Retire Man

December 1, 2015SiteplicityDaily Workoutshandstand pushups, press, toes to bar0

WOD Strength: Press 5-5-5-3-3-3 Metcon: AMRAP in 12 minutes: 10 Handstand Pushups 15 Toes to Bar

Kool Aid Club – November 2015

December 1, 2015SiteplicityCourage Fitness Durham News, News0

Congratulations to our November CFD Kool Aid Clubbers! Strength & Conditioning Michelle Morgan – 25 workouts Itir Keskiner – 24 workouts Dino Mangano – 22 workouts Wes Milton – 21 workouts Stacey Jackson – 20 workouts Hannah Shapiro – 20 workouts Rebekah Cid del Prado – 19 workouts Jeff Monsein – 18 workouts Emily Parker – 18 workouts Eric Cervone – 18 workouts Tanya Carson – 17 workouts Brad Lackford – 17 workouts Brittany Jaskiewicz – 16 workouts Ari Schenck –...

Toys For Kids Fighting Cancer

December 1, 2015SiteplicityCourage Fitness Durham News, News0

This December, you can provide a toy to a child battling cancer just by checking in on Facebook at CFD. We’ve partnered with Sweat Angels and a great charity called Go4TheGoal to make this possible. For every 25 Facebook check-ins at CFD, Sweat Angels will provide one toy! For more information about this month’s cause, visit...

Livin It Up In The City

November 30, 2015SiteplicityDaily Workouts, Olympic Workoutsclean, clean pull, kettlebell swings, pullups, run0

WOD Strength: 2 Clean + 2 Clean High Pull 6 sets as heavy as possible Metcon: 3 rounds for time of: Run 800m 42 KB swings (52/35) 24 Pullups

This Hit That Ice Cold

November 29, 2015SiteplicityDaily Workouts, Strength Workoutsdeadlift, front squat, wall ball0

WOD Strength: Front Squat 5-5-5-3-3-3 Work up to 85% 1RM Metcon: 5 rounds of: 30 Wall Ball (20/12) 5 Deadlift (315/225) Rest 2 minutes

WOD for 112915

November 28, 2015SiteplicityDaily Workouts, Partner Workouts0

WOD Metcon: Teams of 2, for time: 1500m Row 100 Walking Lunges 100 Mountain Climbers 100 Abmat Situps 100 Wall Balls (20/14) 50 DB Snatch 50 Pullups 75 Burpees

Nukes

November 27, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsdeadlit, overhead squats, power clean, run0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week or work on a major lift. Metcon: “Nukes” In 8 minutes (No rest between rounds) 1-mile run 315-lb. deadlifts, max reps Then, 10 minutes to complete: 1-mile run 225-lb. power cleans, max reps Then, 12 minutes to complete: 1-mile...

Black Friday 2015

November 26, 2015SiteplicityDaily Workouts, Partner Workouts0

WOD AMRAP in 6 Minutes: 6 Thrusters 6 Box Jumps Partners will split up movements any way. One partner must always be holding a plank. Rest 2 Minutes AMRAP in 5 Minutes: 5 Shoulder to Overhead 10 Kettlebell Swings Both partners work simultaneously. Switch every time both partners have completed their movement. Rest 2 minutes...

“Plymouth Rock” – Thanksgiving 2015

November 25, 2015SiteplicityDaily Workouts0

In teams of 3, which will be picked out of a hat, you will have 45 minutes to accumulate as many points as possible by completing the following movements: Gymnastics Movements 20 sit ups = 2pts 1 rope climb = 5pts 10 pull ups = 5pts 20 push ups= 5pts 20 kb swings (53/35) =...

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