Siteplicity – Page 205 – Courage Fitness Durham

Only Gone Four Inches

August 12, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpee broad jump, clean, snatch0

WOD Skills: Snatch and Clean drills Strength: Clean 3-3-3-1-1-1 work up to 85% 1RM by the last set Metcon: AMRAP in 10 minutes 3 Full Snatch (135/95) 30′ Burpee Broad Jump

So You’re Telling Me There’s A Chance

August 11, 2015SiteplicityBodyweight Workouts, Strength Workoutsbench press, double unders, handstand pushups0

WOD Skills: Bear crawls, crab walks, handstand walks Strength: Bench Press 5-5-5-3-3-3 work up to 85% 1RM by the last set Metcon: Tabata Intervals (20 seconds on, 10 seconds off) Odd Minutes – Handstand Pushups (scale to regular push ups on rings, then ground) Even minutes – Double Unders 12 total minutes

7 Year Itch

August 10, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean pull, hang power clean, pullups, thrusters0

WOD Skills: Kipping Pullups Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 As heavy as possible (1 rep of each makes up the 2 reps) Metcon: AMRAP in 5 minutes (Ascending Ladder, 1, 2, 3 etc) Thrusters/Pullups Rest 3 Minutes Repeat

Like Flies On A Rib Roast

August 9, 2015SiteplicityDaily Workouts, Strength Workoutsback squat, deadlift, power clean, push jerk, run0

New 6 week training cycle begins tomorrow! Click here for the strength template WOD Skill: Strength: Back Squat 5-5-5-3-3-3 Work up to 85% 1RM Metcon: Run 400m 10 Push Press/Jerk (135/95) Run 800m 20 Power Clean Run 400m 30 Deadlift Time cap of 16 minutes

Melt My Brain

August 8, 2015SiteplicityDaily Workouts, Partner Workouts0

Great job to everyone who participated in yesterday’s Durham Weightlifting Open! Thanks to all our volunteers! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 21-18-15-12-9-6-3 Burpee Over the Rower Calorie Row *One partner completes 21’s then second partner completes 21’s and so on...

Outdoor WOD and Oly Meet

August 7, 2015SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsburpees, jumping lunges, pushups0

We are hosting a Developmental Olympic Weightlifting Meet today from 9am-1pm! We WILL have WODs at 9 and 10am in the park behind the gym, as well as our Community Workout at 11am. There is Open Gym today from about 1-3pm! WOD: 25 MIN AMRAP –Ascending ladder— 1 suicide 1 round of (5 burpees,...

My Density Has Brought Me To You

August 6, 2015SiteplicityDaily Workouts, Strength Workoutsback squat, overhead squat, run0

Come cheer on your fellow CFDers TOMORROW from 9am-1pm for our Developmental Olympic Weightlifting Meet! WOD Skills: Rope Climbs Strength: Overhead Squats 2-2-2-2 @ 95% 1RM Metcon: For Time: 30 Back Squat (200/145) Run 1 Mile 15 Back Squat (approx 65%) Time cap of 20 minutes

Ride The Ronnie Miller Express

August 5, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsdouble unders, pushups, snatch0

Come cheer on your fellow CFDers this Saturday from 9am-1pm for our Developmental Olympic Weightlifting Meet! WOD Skills: Overhead Squat mobility Snatch drills Strength: Snatch 1-1-1-1-1 @ 90% 1RM Metcon: 4 Rounds: 10 Pushups 30 Double Unders Time cap of 10 minutes

Something Stinks In Suburbia

August 4, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squat, power clean, pullups0

Join us for our August Thirsty Thursday TOMORROW NIGHT at 7:30pm at Surf Club! WOD Skills: Kipping/Kipping pullups Strength: Back Squat 6-6-6-6 @ 75% 1RM Metcon: 18-15-12-9-6-3: Power Clean (135/95) Pullups Time cap of 18 minutes

Hard Enough Just Trying To Be Yourself

August 3, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbox jumps, deadlift, kettlebell swings0

Join us for our August Thirsty Thursday this Thursday evening at 7:30pm at Surf Club! WOD Skills: Hip Mobility Strength: Deadlift 10-10-10-10 @ 60% 1RM Metcon: AMRAP in 8 Minutes: 1, 2, 3, etc Reps of each Box Jumps (30/24) KB Swings (70/52)

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