Siteplicity – Page 203 – Courage Fitness Durham

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

Just Got A New Promotion

August 31, 2015SiteplicityDaily Workouts, Olympic Workouts, Strength Workoutsbox jumps, deadlift, power snatch0

WOD Skill: Snatch position drills Strength: Deadlift 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 21-15-9 For Time: Power Snatch (115/75) 90 degree Box Jumps (24/20) Time cap of 10 minutes

Introducing modPALEO!

August 31, 2015SiteplicityCourage Fitness Durham News, News0

We are excited to announce a partnership with modPALEO…our new partner for quality meals delivered directly to your home or office! They only use grass-fed, grass-finished, pasture-raised, and organic ingredients for their meals…and they deliver next day to your home or business. Subscription plans are available so you never have to remember to order, as...

Takin It Next Semester

August 30, 2015SiteplicityDaily Workouts, Olympic Workoutsclean, kettlebell swings, snatch push press0

Great job to everyone who competed in the Strength & Conditioning Total this weekend! Shout out to the Champs, Phil and Krista! WOD Skills: Strength: Snatch Push Press 2-2-2-2-2-2 As heavy as possible. Take the bar from the rack. Metcon: 5 rounds for time: 5 Full cleans (185/135) 20 American KB Swings (52/35) Time cap...

I Coulda Passed

August 29, 2015SiteplicityBenchmark WODs, Daily Workoutsburpee box jumps, overhead squat0

Great job to everyone who took on the Strength & Conditioning Total yesterday! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Becca” 21-15-9 OHS (95/65) Burpee Box Jumps (24/20)

1 … 201 202 203 204 205 … 419

By