Siteplicity – Page 198 – Courage Fitness Durham

“Adrian”

October 23, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsbox jumps, forward roll, toes to bar, wall climb0

Eat Chipotle and help a good cause this Saturday on Erwin Road! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Adrian” 7 Rounds For Time: 3 Forward Rolls 5 Wall Climbs 7 Toes To Bar 9 Box Jumps (30/24) U.S. Army Sergeant First Class Adrian Elizalde,...

Treat It Like A Capital Crime

October 22, 2015SiteplicityDaily Workouts, Olympic Workoutshang clean, pullups, pushups, run0

Eat Chipotle and help a good cause this Saturday on Erwin Road! WOD Strength: Hang Clean 3-3-3-1-1-1 1st set at 60%, last rep around 85% 1RM Metcon: 5 Rounds Run 400m 20 Pushups 10 Pullups Time cap of 20 minutes

Keep Pushin For The Fortune and Fame

October 21, 2015SiteplicityDaily Workouts, Olympic Workoutsclean, jerk, muscle ups, overhead squat, snatch balance0

CFD is going to the NC State Fair TONIGHT! Check it out! WOD Strength: 2 Snatch Balance + 2 Overhead Squat 6 sets as heavy as possible Metcon: AMRAP in 12 minutes: 5 Muscle Ups 10 Clean & Jerk (155/105)

Pay You At Another Time

October 20, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutspush press, row, split jerk0

CFD is going to the NC State Fair TOMORROW! Check it out! WOD Strength: Split Jerk 5-5-5-3-3-3 Start around 60% and work up to 85% 1RM by last set of 3 Metcon: For time Row 30 calories 30 Push Press (135/95) Row 30 calories

Hard Case That’s Tough To Beat

October 19, 2015SiteplicityDaily Workoutsdouble unders, front squat, toes to bar, wall ball0

CFD is going to the NC State Fair THIS THURSDAY! Check it out! WOD Strength: Front Squat 5-5-5-3-3-3 Start around 60% and work up to 85% 1RM by last set of 3 Metcon: AMRAP in 10 minutes: 10 Toes to Bar 15 Wall Ball (20/14) 30 Double Unders

Where The Grass Is Green

October 18, 2015SiteplicityDaily Workouts, Olympic Workoutsburpees, clean, clean pull, deadlifts, split jerk0

CFD is going to the NC State Fair THIS THURSDAY! Check it out! WOD Strength: 1 Clean Pull + 1 Clean + 1 Split Jerk 6 sets as heavy as possible with good technique Metcon: 3 Rounds 10 Deadlift (225/155) 15 Burpees Time cap of 15 minutes

Race Fest Day

October 17, 2015SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutsclean, run, snatch, thrusters0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: In a 10 Minute Window: Run 1 Mile Time Remaining: Max Snatches (135/95) Rest 3:00 In a 7 Minute Window: Run 800 Meters Time Remaining: Max Cleans (135/95) Rest 3:00 In a 4 Minute Window: Run 400 Meters...

Falkel

October 16, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsbox jumps, handstand pushups, rope climb0

WOD Strength: Take 20 minutes to make up a missed strength worktout from the past week. Metcon: “Falkel” AMRAP in 25 minutes: 8 handstand pushups 8 Box Jumps (30/24) 1 Rope Climb U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort...

Things That Will Bite

October 15, 2015SiteplicityDaily Workouts, Olympic Workoutsdeadlift, front squat, hang snatch, power clean0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Start around 80% and work up to 1RM for the day Metcon: 10,9,8,7,6,5,4,3,2,1 Deadlift Power Clean Front Squat (155/105)

Dreams Of Dragons Fire

October 14, 2015SiteplicityBodyweight Workouts, Daily Workoutspullups, push press, renegade row, walking rack lunge0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Push Press 3-3-3-1-1-1 Start around 80% and work up to 1RM for the day Metcon: 5 rounds 10 Walking Rack Lunges (135/95) – video 15 Pullups 10 Renagade Rows (40/30)

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