Siteplicity – Page 198 – Courage Fitness Durham

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)

Heavy Thoughts Tonight

October 13, 2015SiteplicityDaily Workouts, Olympic Workoutsburpees, halting clean deadlift, hang power clean, power clean, run0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: 1 Halting Clean Deadlift + 1 Hang Power Clean 6 sets as heavy as possible Metcon: Run 400m Then, 21-15-9 Power cleans (155/105) Burpees Then, Run 400m

Keep You Free From Sin

October 12, 2015SiteplicityBodyweight Workouts, Daily Workoutsair squats, back squat, double unders, knees to elbows0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Back Squat 3-3-3-1-1-1 Start around 80% and work up to 1RM for the day Metcon: 5 Rounds 30 Double Unders 15 Knees to elbows 30 Air Squats

Don’t Forget My Son

October 11, 2015SiteplicityDaily Workouts, Olympic Workoutsbox jumps, burpees, kettlebell swings0

WOD Strength: 1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch 6 sets as heavy as possible Metcon: 3 – 3 minute AMRAP 90 seconds rest between 5 Burpees 5 Kettlebell Swings 72/54 5 Box Jumps

Halloween Weightlifting Spectacular

October 11, 2015SiteplicityCourage Fitness Durham News, News0

Are you a Strength & Conditioningter? Have you been training your Olympic Lifts (The Snatch and The Clean & Jerk)? It’s time for you to do a Weightlifting meet…and we’ve got one specifically for Strength & Conditioningters. Especially if you’ve never done one before, this meet is for YOU! You may have done a Strength & Conditioning...

WOD for 101115

October 10, 2015SiteplicityBenchmark Hero WODs, Daily Workouts, Partner Workoutsdeadlift, hang power clean, push jerk, run0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: With a Partner: 800m Run (Together) 10 rounds: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps 800m Run (Together)

Win A Ride On The Bike Bar NC

October 10, 2015SiteplicityCourage Fitness Durham News, News0

In October, you can win a chance to ride the Bike Bar NC for FREE! Every athlete who qualifies for Kool Aid Club for the month of October will enter a drawing for one of 10 seats on a CFD Ride with Bike Bar NC at a date TBD in November. The top Kool Aid Clubber for...

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