Siteplicity – Page 194 – Courage Fitness Durham

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) =...

Turkey Lurkey Doo

November 24, 2015SiteplicityDaily Workoutsbox jumps, jerk, power clean, toes to bar0

Friends and family are welcome for all workouts over the Thanksgiving Weekend for just $10! WOD Strength: Jerk 3-3-3-1-1-1 Metcon: 21-15-9 – Toes 2 Bar Power Clean and Jerk (135/95) Box Jumps (30/24)

50 million Elvis fans can’t be wrong

November 23, 2015SiteplicityBodyweight Workouts, Daily Workouts0

We delivered nearly 200 Thanksgiving turkeys, which will feed over 2000 people, to the Food Bank yesterday! Thanks for your donations! WOD Skills: Ring Dips max reps EMOM, 10 minutes Tabata Plank Holds 6 minutes Metcon: AMRAP in 8 minutes: 30 x KB swing (52/35) 1 x “Around the Rig” Farmers carry (2 x 52/35) GO...

In My Big Brown Shoe

November 22, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsback squat, power snatch, row0

Thank you to everyone who donated to our Thanksgiving Turkey Drive for the Food Bank! Final tally coming tomorrow! WOD Strength: Back Squat 3-3-3-1-1-1 Work up to 1RM Metcon: “Randy” 75 Power Snatch (75/55) Time cap of 10 Minutes Rest 2 minutes Then, Row 500m for time

Like A Good Boy Should

November 21, 2015SiteplicityDaily Workouts, Partner Workoutsfarmer's carry, wall ball0

Today is the LAST DAY to donate for our Thanksgiving Turkey Drive! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP 15: Teams of 2 Wall Balls (20, 14#) 60m Farmers Carry (70, 53#) Partner 1 starts with Wall Balls Partner 2 starts with 60m Farmers...

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