Siteplicity – Page 200 – Courage Fitness Durham

Always Time To Make Amends

September 29, 2015SiteplicityBenchmark WODs, Daily Workouts, Olympic Workoutshang power snatch, overhead squat, run, snatch, snatch pull0

WOD Strength: 1 Sn Pull + 1 Hng Pwr Sn + Snatch 6 sets as heavy as possible Metcon: “Nancy” 5 Rounds: Run 400m 15 OHS (95/65)

Rather Leave Than Suffer This

September 28, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workouts0

WOD Strength: Sumo Deadlift First set around 80% and work up to 1RM for the day 3-3-3-1-1-1 Metcon: For Time: 20 Burpees 50 Standing Situps 20 Burpees *On the Minute, complete 3 Deadlifts (225/155)

One More Indecent Accident

September 27, 2015SiteplicityDaily Workouts, Olympic Workoutsclean deadlift, power clean, pullups0

WOD Strength: Clean Deadlift w/pauses at 2nd (below knee) and 1st position (below hip) 2-2-2-2-2-2 As heavy as possible with tight technique Metcon: AMRAP in 10 minutes 5 Power Clean (135/95) 5 Pullups 10 Power Clean 10 Pullups 15 Power Clean 15 Pullups 20 Power Clean 20 Pullups Etc., adding 5 reps to each exercise...

Choose Your Own Adventure

September 26, 2015SiteplicityDaily Workoutsbox jumps, deadlift, double unders, rowing, situps0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Choose between Rowing (Calories), Double Unders, Box Jumps, Abmat Situps, Deadlifts (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 Rest...

Show Your Pride

September 25, 2015SiteplicityDaily Workoutscluster, pullups, ring dips0

We have a group marching in today’s NC Pride Parade. Everyone is welcome to march. Meet over on Main Street by Duke East Campus starting at 11am. Parade begins at 1pm! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Franzibeth” 21-15-9 Cluster (115/75) Pullups Ring Dips

Observe A Lot By Watching

September 24, 2015SiteplicityDaily Workouts, Olympic Workoutsball slam, overhead squat, pushups, snatch balance0

WOD Strength: 2 Snatch Balance + 2 Overhead Squats 6 sets as heavy as possible Metcon: 10-9-8-7-6-5-4-3-2-1 Pushups 1-2-3-4-5-6-7-8-9-10 Slam Ball (40/30) Every 2 Minutes do a down and back suicide (length of the rig) Time cap of 14 minutes

Ain’t Over Til It’s Over

September 23, 2015SiteplicityDaily Workouts, Olympic Workoutsclean, double unders, power snatch0

Our 6 week strength programming cycle began Monday. You can check it out here WOD Strength: Clean 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 5 Rounds 10 Power snatch (115/85) 30 Double Unders

You Know I’m Yours

September 22, 2015SiteplicityDaily Workoutsbench press, box jumps, wall ball0

Our 6 week strength programming cycle began Monday. You can check it out here WOD Skills: Strength: Bench Press 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: 21-15-9 Reps Box Jumps (30/24) Wall Ball (30/20) – use slam balls

They Gotta Front

September 21, 2015SiteplicityDaily Workouts, Olympic Workoutsclean, clean pull, hang power clean, kettlebell swings, pullups, ring dips, run0

Our 6 week strength programming cycle begins today. You can check it out here WOD Strength: 1 Clean Pull + 1 Hng Pwr Clean + 1 Clean 6 sets Working up as heavy as possible Metcon: Run 800m Then, 3 Rounds 10 Ring Dips 10 Pullups 20 RKB (70/52) Then, Run 800m

Homies Dissin My Girl

September 20, 2015SiteplicityDaily Workouts, Strength Workoutsburpees, front squat, sumo deadlift high pull0

modPaleo will be here this morning and again this evening to sample their tasty meals! Our 6 week strength programming cycle begins today. You can check it out here WOD Strength: Sumo Deadlift 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: For Time: 50 Front Squat (135/95) every time...

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