Siteplicity – Page 199 – Courage Fitness Durham

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

Kool Aid Club – September

October 5, 2015SiteplicityCourage Fitness Durham News, News0

Congratulations to our September CFD Kool Aid Clubbers! Strength & Conditioning Eric Cervone – 25 workouts Dino Mangano – 22 workouts Wes Milton – 20 workouts Hannah Shapiro – 20 workouts Emily Parker – 19 workouts Larry Clubine – 18 workouts Rebekah Cid del Prado – 18 workouts Katrina Abril – 17 workouts David Easterhoff – 17 workouts Mike Nicholson – 17 workouts Erin Krellwitz – 17 workouts Itir Kuterdem – 16 workouts Scott...

That’s My Policy

October 4, 2015SiteplicityDaily Workouts, Strength Workoutsback squat, kettlebell swings, run0

WOD Strength: Back Squat 5-5-5-3-3-3 Start around 60% and work up to 80% 1RM by the last set Metcon: 16 Minute Running Clock Every 2minutes 150m Run (Hutchins Auto Sign) 12 KB Swings (63/44)

Walk The Line

October 3, 2015SiteplicityDaily Workouts, Team Workoutshang power snatch, row, thrusters0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3: Row 1500m (switch every 250m) 75 Hang Power Snatches (75/55) 75 Thrusters 75 Hang Power Snatches Row 1500m (switch every...

Zembiec

October 2, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsback squat, burpee pullups, run0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Zembiec” 5 Rounds: 11 Back Squats (185/135) 7 Burpee Pullups Run 400m U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, NM,...

To Die For

October 1, 2015SiteplicityDaily Workouts, Olympic Workoutsclean, deadlift, muscle ups0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Clean 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 12-9-6 reps: Muscle Ups (scale to 2:1 Strict Pullups) Deadlifts (275/185) Time cap of 10 minutes

All Your Enemies Are Friends

September 30, 2015SiteplicityDaily Workouts, Strength Workoutsbench press, front squat, push press, pushups, toes to bar0

WOD Strength: Bench Press 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 4 rounds 15 pushups 10 Front Squats (155/105) 10 Push Press (155/105) 15 Toes to Bar Time cap of 15 minutes

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