Siteplicity – Page 197 – Courage Fitness Durham

Went Kind Of Smooth After Awhile

November 1, 2015SiteplicityDaily Workouts, Strength Workoutsdeadlift, double unders, ring dips, wall ball0

Our new 6-week programming cycle begins today. Check it out here! WOD Strength: Deadlift 5-5-5-3-3-3 Start around 60% and work up to 85% by last set Metcon: AMRAP in 10 minutes: 10 Ring Dips 25 Wall Ball (20/12) 50 Double Unders

October 2015 Kool Aid Club

November 1, 2015SiteplicityCourage Fitness Durham News, News0

Congratulations to our October CFD Kool Aid Clubbers! Strength & Conditioning Hannah Shapiro – 23 workouts Michelle Morgan – 21 workouts Stacey Jackson – 21 workouts Dino Mangano – 20 workouts Wes Milton – 20 workouts Itir Keskiner – 20 workouts Coach Doug – 19 workouts Coach Paul – 19 workouts Erin Krellwitz – 19 workouts Emily Parker – 18 workouts Eric Cervone – 18 workouts Allison Simpson – 18 workouts Coach Katie – 17 workouts Phil Raeihle –...

Team Air Force

October 31, 2015SiteplicityDaily Workouts, Partner Workoutsburpees, front squat, overhead squat, push press, sumo deadlift high pull, thrusters0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Team Air Force” 20 Thrusters each athlete 20 Sumo Deadlift High Pulls each athlete 20 Push Presses each athlete 20 Overhead Squats each athlete 20 Front Squats each athlete On the Minute – Both teammates perform 5 Burpees...

Halloween 2015

October 30, 2015SiteplicityDaily Workoutsclean, overhead walking lunge, press, run, squats, thrusters0

Halloween Weightlifting Spectacular takes place today from 9am-1pm! WODs today at 9 and 10, Community Workout at 11am, Intro to Strength & Conditioning at 12pm. No Open Platform time today. Costumes encouraged! WOD For time with your pumpkin (if no pumpkin, use medicine ball 20/12): 800 meter pumpkin run 31 thrusters 31 cleans 31 Overhead walking lunge steps...

Every Blue Eyed Floozy

October 29, 2015SiteplicityDaily Workouts, Olympic Workoutshang clean, overhead squats, ring dips0

Our Halloween Weightlifting Spectacular and Pumpkin Halloween WODs take place TOMORROW! WOD Strength: Hang Clean 3-3-3-1-1-1 Metcon: 21-18-15-12-9-6-3 reps: Ring dips Overhead Squats (115/80)

Singing With My Band

October 28, 2015SiteplicityDaily Workouts, Olympic Workoutsdouble unders, situps, split jerk, strict pullups, walking lunge0

Our Halloween Weightlifting Spectacular and Pumpkin Halloween WODs are THIS Saturday! WOD Strength: Split Jerk 3-3-3-1-1-1 Metcon: AMRAP in 15 minutes: 10 Pullups 30 Abmat Situps 50′ Walking Lunge 100 Double Unders

Such A Naughty Nanny

October 27, 2015SiteplicityDaily Workouts, Olympic Workoutsburpees, hang snatch, row, snatch shrug, thrusters0

Our Halloween Weightlifting Spectacular and Pumpkin Halloween WODs are THIS Saturday! WOD Strength: 2 Snatch Shrug (high hang high pull) + 1 Hang Snatch 6 sets Metcon: 3 rounds Row 500m 21 burpees 12 Thrusters (95/65)

Never Knew No Good From Bad

October 26, 2015SiteplicityDaily Workouts, Olympic Workoutsdeadlift, handstand pushups, jerk balance, kettlebell swings, split jerk0

Our Halloween Weightlifting Spectacular is THIS Saturday! One women’s spot remain. Email Dave! WOD Strength: 2 Jerk Balance + 1 Split Jerk 6 sets as heavy as possible Metcon: 5 rounds: 7 Deadlifts (275/185) 30 KB Swings (52/35) 7 Handstand Pushups Time cap of 18 minutes

Gonna Let It All Hang Out

October 25, 2015SiteplicityDaily Workouts, Olympic Workoutschest to bar pullups, clean, front squat, jerks0

Our Halloween Weightlifting Spectacular is THIS Saturday! Two women’s spots remain. Email Dave! WOD Strength: Front Squat 3-3-3-1-1-1 1st set around 80% and finish with 1RM for the day Metcon: 15-12-9 reps: Clean and Jerks (135/95) Chest-to-bar Pullups

Down Beside That Red Fire Light

October 24, 2015SiteplicityBodyweight Workouts, Daily Workoutsdouble unders, front squat, handstand pushups, kettlebell swings, rowing0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Choose between Rowing (Calories), Double Unders, Kettlebell Swings, Handstand Pushups, Front Squat (50% 1RM) AMRAP in 5:00 – Movement 1 Rest 1 Minute AMRAP in 4:00 – Movement 2 Rest 1 Minute AMRAP in 3:00 – Movement 3...

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