Siteplicity – Page 206 – Courage Fitness Durham

Straight A’s Since Birth

August 2, 2015SiteplicityDaily Workoutspress, row, situps0

WOD Skills: Handstand practice (free stands, handstand pushups, handstand walks) Strength: Press Test 1RM Metcon: With a partner: 10 Rounds each Row 150m 15 anchored (with dumbells) abmat situps Both athletes working at the same time and then switch. There is no planned rest, unless one should finish before the other. Time cap of 14...

July 2015 Kool Aid Club

August 2, 2015SiteplicityCourage Fitness Durham News, News0

Congratulations to our July CFD Kool Aid Clubbers! Strength & Conditioning Michelle Morgan – 24 workouts Coach Doug – 20 workouts Rebekah Cid del Prado – 20 workouts Katrina Abril – 19 workouts Dino Mangano – 19 workouts Mel Royal – 19 workouts JD Overton – 19 workouts Kim Pollis – 18 workouts Ali Giusto – 18 workouts Brad Lackford – 18 workouts Patrick Roberts – 18 workoutsJamie Jones – 17 workouts...

Mowed One Too Many Lawns

August 1, 2015SiteplicityDaily Workouts, Partner Workoutsbox jumps, burpees, kettlebell swings, row, run, wall ball0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2, AMRAP in 20 minutes: 60 Calorie Row, 60 Kettlebell Swings (53/35) 50 Calorie Row, 50 Box Jumps (24/20) 40 Calorie Row, 40 Burpees 30 Calorie Row, 30 Wall Balls (30/20) 20 Calorie Row, 200 Meter Run...

Reach Out And Touch Someone

July 31, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsbox jumps, kettlebell swings, pullups0

Join us TOMORROW morning at 9am for an Olympic Weightlifting Meet Q&A! Want to learn how a Meet works? This is your chance. Everyone welcome! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “TK” AMRAP in 20 minutes: 8 Strict Pullups 8 Box Jumps (36/30) 12...

Losers Are To The Left

July 30, 2015SiteplicityDaily Workouts, Olympic Workoutsdeadlift, hang power clean, kettlebell swings, wall ball0

Join us Sunday morning at 9am for an Olympic Weightlifting Meet Q&A! Want to learn how a Meet works? This is your chance. Everyone welcome! WOD Skills: Wall ball practice Clean drills Strength: Hang Power Clean 1-1-1-1 @ 95% 1RM Metcon: AMRAP in 12 minutes 10 Deadlifts (225/155) 15 Unbroken Wall Balls (20/14) Perform 15...

I Get My Lunch Hour Off

July 28, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbox jumps, power snatch, row0

WOD Skills: Jumping Drills Strength: Hang Snatch/Snatch 2-2-2-2 @ 85% 1RM Perform 1 rep of each for each set of 2 with no rest in between, just a reset Metcon: 3 Rounds 21 Calorie Row 15 90 degree Box Jumps (use comfortable height) 9 Power Snatches (115/80)

What A Severe Suede

July 27, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squat, double tap burpees, kettlebell snatch0

WOD Skills: KB high pull and snatch drills Strength: Back Squat 10-10-10-10 @ 60% 1RM Rest 2-3 minutes between sets Metcon; 21-15-9 Kettlebell Snatch (70/52) – total reps, not each hand Double Tap Burpees (see 36 second mark of video above)

Let The Fun Begin

July 26, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, deadlift, jerk, toes to bar0

WOD Skills: Kipping drills Deadlift mobility Strength: Deadlift Test 1RM Metcon: 21-15-9 Clean and Jerk (135/95) Toes to Bar Time cap of 12 minutes

Shut Up, Chuck

July 25, 2015SiteplicityDaily Workouts, Partner Workoutsburpees, double unders, overhead walking lunge, run, toes to rings0

Mark your calendars for our CF Games Viewing Party TONIGHT starting at 5pm! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: With a partner for time – 1. 50ea toes to rings Partner hangs from pull-up bar 2. 50ea OH walking lung w plate (45-25) Partner holds...

Coach Lindsay Benchmark

July 24, 2015SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workoutskettlebell swings, power clean, pushups, toes to bar0

Mark your calendars for our CF Games Viewing Party TOMORROW starting at 5pm! WOD Strength: Take 20 minutes and make up a missed strength workout from the past week. Metcon: “Lindsay” 20min AMRAP: 5 toes to bar 10 push ups 15 KB Swings Round # Power Clean (155/115) So 1st round finishes with 1PC, 2nd with...

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