Siteplicity – Page 202 – Courage Fitness Durham

Never Thought Twice

September 9, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsknees to elbows, press, push jerk0

Our September Thirsty Thursday takes place TONIGHT, 7:30pm, at Fullsteam! Check it out! WOD Strength: Push Jerk 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: For Time: 50 Strict Press (135/95) EMOM: 3 Knees To Elbows

A Man With No Clothes

September 8, 2015SiteplicityDaily Workouts, Strength Workouts0

Our September Thirsty Thursday takes place this week – Thursday, 7:30pm, at Fullsteam! Check it out! WOD Strength: Back Squat 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: Ascending Ladder for 7 Minutes: 20 Double Unders, 1 Power Snatch (115/80) 20 Double Unders, 2 Power Snatch (115/80) 20 Double...

A Big Deal To You

September 7, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutschest to bar pullups, hang power snatch, run, snatch pull0

Our September Thirsty Thursday takes place this week – Thursday, 7:30pm, at Fullsteam! Check it out! WOD Skills: Handstand Practice Strength: Snatch Pull/Hang Power Snatch 2-2-2-2-2-2 As heavy as possible Metcon: 4 Rounds For Time: 15 Chest to Bar Pullups Run 400m

Labor Day “McGhee”

September 6, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsbox jumps, deadlift, pushups0

WOD Metcon: “McGhee” AMRAP in 30 minutes: 5 pound Deadlift (275/185) 13 Push-ups 9 Box jumps (24/20) Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth...

Here Have A Dollar

September 5, 2015SiteplicityDaily Workouts, Team Workoutsclean, run0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3 AMRAP 20: Run 200m, 40 Squat Cleans (115/80) Run 200m, 40 Squat Cleans (135/95) Run 200m, 40 Squat Cleans (155/105) Run 200m, 40 Squat Cleans (185/135) Run 200m, Max Squat Cleans (205/145) All runs are...

Hero WOD “DG”

September 4, 2015SiteplicityDaily Workoutsthrusters, toes to bar, walking lunges0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “DG” AMRAP in 10 minutes: 8 Toes to Bar 8 DB Thruster (35/25) 12 DB Walking Lunge

Sleeping On The Sidewalk

September 3, 2015SiteplicityDaily Workouts, Olympic Workoutsoverhead squat, row, snatch0

WOD Strength: Snatch 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 4 rounds for time: Row 500m 10 Overhead Squat (135/95)

Tow Truck Is Pulling Away

September 2, 2015SiteplicityBodyweight Workouts, Daily Workoutsdouble unders, handstand pushups, knees to elbows, push press0

WOD Strength: Push Press 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 5 Rounds: 5 Handstand Pushups 15 Knees to elbows 25 Double Unders Rest 1 minute between rounds

Kool Aid Club – August 2015

September 2, 2015SiteplicityCourage Fitness Durham News, News0

Congratulations to our August CFD Kool Aid Clubbers! Strength & Conditioning Dino Mangano – 21 workouts Wes Milton – 21 workouts Kim Pollis – 20 workouts Erin Krellwitz – 19 workouts Coach Doug – 18 workouts Brad Lackford – 18 workouts Coach Katie – 17 workouts Nicole Barnes – 17 workouts Mike Nicholson – 17 workouts Coach Paul – 17 workouts Cassie Buccheit – 17 workouts Jamie...

Took My Whole Paycheck

September 1, 2015SiteplicityDaily Workouts, Olympic Workoutsburpee pullups, clean pull, hang power clean, sumo deadlift high pull0

WOD Skills: Kipping pullups and muscle ups Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 As heavy as possible Metcon: AMRAP in 10 minutes: 10 sumo deadlift w/shrug (155/105) – like the video above, but in a sumo stance 10 burpee pullups

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