Siteplicity – Page 204 – Courage Fitness Durham

Strength & Conditioning Total Day – August 2015

August 28, 2015SiteplicityDaily Workoutsback squat, deadlift, press0

Join us today for a Strength & Conditioning Total from 9-11am! Weigh-ins begin at 9am and Back Squats start at 9:15. Should be done by 11am! Come ready to lift heavy and cheer loud! Best p0und for pound male and female take home the CFD Championship Belt!

I Coulda Cheated

August 27, 2015SiteplicityDaily Workouts, Olympic Workoutsclean pull, ground to overhead, hang power clean0

Strength & Conditioning Total is TOMORROW! 1RM Squat, Press, and Deadlift – 9-11am. No regular WODs! WOD Skills: tumbling or agility drills Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 Complete with as much weight as possible Metcon: 10 Minutes Max Reps Ground to Overhead (135/95)

Was Gonna Go To Class

August 26, 2015SiteplicityDaily Workoutsfarmer's walk, pistols, power snatch, snatch, walking lunge0

Strength & Conditioning Total is Saturday! 1RM Squat, Press, and Deadlift – 9-11am. No regular WODs! WOD Skill: Pistols Strength: Snatch 3-3-3-1-1-1 Work up to 85% 1RM Metcon: 400m Farmers Walk (52/35) 3 Rounds: 20 x Walking lunge steps (10 each) 5 Power Snatch (115/85) Then, 400m Farmers Walk Time cap of 16 minutes

My Room Is Still Messed Up

August 25, 2015SiteplicityDaily Workouts, Strength Workoutschest to bar pullups, kettlebell swings, plyo pushups, push press, run0

Strength & Conditioning Total is Saturday! 1RM Squat, Press, and Deadlift – 9-11am. No regular WODs! WOD Skills: Crawling drills Strength: Push Press 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: 5 Rounds: 25 Russian KB Swings (52/35) 15 Plyo Pushups (see video above – each bottom of pushup is...

Get Up and Find the Broom

August 24, 2015SiteplicityDaily Workouts, Olympic Workoutsbox jumps, snatch balance, toes to bar0

Strength & Conditioning Total is Saturday! 1RM Squat, Press, and Deadlift – 9-11am. No regular WODs! WOD Strength: Snatch Balance w/no feet (watch the video!) 2-2-2-2-2-2 Complete with as much weight as possible. Note that the feet DO NOT move! Metcon: 21-15-9 For Time: Toes to Bar Box Jump (30/24)

Was Gonna Clean My Room

August 23, 2015SiteplicityDaily Workouts, Strength Workoutsdeadlift, double unders, front squat0

WOD Skills: Double Unders Strength: Deadlift 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: 20-15-10-5 Reps for time: Front Squat (135/95) 30 Double Under safter each set of squats Time cap of 15 minutes

Pancake Breakfast Day!

August 22, 2015SiteplicityDaily Workouts, Partner Workoutsbox jumps, burpees, kettlebell swings, row, run, wall ball0

We’re having a Protein Pancake Breakfast TODAY during the WODs! Join us! WOD Strength: Take 20 minutes to make up a missed strength workout from the last week Metcon: Teams of 2 AMRAP in 20 minutes: 60 Calorie Row, 60 Kettlebell Swings (52/35) 50 Calorie Row, 50 Box Jumps (24/20) 40 Calorie Row, 40...

“Bell”

August 21, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsdeadlift, front squat, pullups0

We’re having a Protein Pancake Breakfast TOMORROW during the WODs! Join us! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Bell” 3 rounds of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 reps

Totally Redeem Yourself

August 20, 2015SiteplicityDaily Workouts, Olympic Workoutsclean, double unders, snatch, toes to bar0

We’re having a Protein Pancake Breakfast on Sunday during the WODs! Join us! WOD Skills: Crawling drills Strength: Clean 3-3-3-1-1-1 first set around 80% and work up to 1RM for the day Metcon: 3 Rounds: 50 Double Unders 25 Toes to Bar 5 Snatch – full squat (135/95) Time cap of 15 minutes

Couldn’t Possibly Be Any Dumber

August 19, 2015SiteplicityDaily Workouts, Strength Workoutsbench press, box jump, deadlift0

We’re having a Protein Pancake Breakfast on Sunday during the WODs! Join us! WOD Skills: Crawling drills Strength: Bench Press 3-3-3-1-1-1 first set around 80% and work up to 1RM for the day Metcon: On the Minute x 10 minutes 3 Deadlifts (as heavy as you can for 3) 3 Tall Box Jumps

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