Siteplicity – Page 199 – Courage Fitness Durham

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...

Dobogai

October 9, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsfarmer's carry, muscle ups0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Dobogai” 7 Rounds: 8 Muscle Ups 22 yard Farmer’s Carry (50lb each hand) U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team,...

WOD for 100915

October 8, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpee pullups, double unders, goblet squats, hang snatch, kettlebell swings, pushups, row0

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 60% and work up to 85% 1RM by the last set Metcon: Minutes 0-5 4min AMRAP/1min Rest 4 Burpees 6 Pull-Ups 12 KB Swings (70/53) Minutes 5-10 500m Row (MAX EFFORT) Minutes 10-15 4min...

Kind Of Lost Track Myself

October 6, 2015SiteplicityDaily Workoutshandstand pushups, power cleans, push press0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Push Press 5-5-5-3-3-3 Start around 60% and work up to 85% 1RM by the last set Metcon: 12-9-6 Power Cleans (205/155) Deficit Handstand Pushups *Note* – there are relatively few reps in this WOD, so don’t be quick to scale...

Got To Ask Yourself A Question

October 5, 2015SiteplicityDaily Workouts, Olympic Workoutsdouble unders, manmakers, overhead squat, snatch balance0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: 2 Snatch Balance w/no feet + 2 Overhead Squat 6 sets as heavy as possible with good technique and no misses Metcon: 100 Double Unders 25 DB Manmakers (30/20) (Row, Row, Push-Up, Thruster) 100 Double Unders

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