Siteplicity – Page 207 – Courage Fitness Durham

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...

That’ll Make Me Popular

July 23, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsfront rack lunge, handstand walk, press, ring dips, toes to bar0

Mark your calendars for our CF Games Viewing Party THIS Sunday starting at 5pm! WOD Skill: Handstand Drills Strength: Press 2-2-2-2 @ 95% 1RM Metcon: For Time: 50 Toes To Bar 50 front rack lunges (155/105) 50 foot handstand walk (sub 50 handstand kickups) 50 ring dips Time cap of 15 minutes Bootcamp Workout: Bodyweight Day

Moves That Defy The Law of Gravity

July 22, 2015SiteplicityDaily Workouts, Olympic Workoutshang power clean, lateral bar jumps, power clean, push press0

Mark your calendars for our CF Games Viewing Party THIS Sunday! WOD Skill: Clean Drills Strength: Hang Power Clean 1-1-1-1-1 @ 80% 1RM Metcon: 15-12-9-6-3 Power Cleans (135/95) Push Press Lateral Bar Jumps Time cap of 14 minutes Bootcamp Workout: Kettlebells

More Rides Than Greyhound

July 21, 2015SiteplicityDaily Workouts, Strength Workoutsoverhead squat, power snatch, run0

Mark your calendars for our CF Games Viewing Party THIS Sunday! WOD Skill: Kipping Drills Shoulder mobility Strength: Overhead Squat 6-6-6-6 @ 75% 1RM Metcon: 3 Rounds: Run 400m 21 DB Power Snatch (40/25) Time cap of 12 minutes

It’s My New Thing

July 20, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsdeadlifts, double unders, snatch0

Mark your calendars for our CF Games Viewing Party THIS Sunday! WOD Skills: Double Unders Snatch balances Strength: Snatch 2-2-2-2 @ 80% 1RM Metcon: 3 Rounds 10 Deadlift (275/185) 50 Double Unders Bootcamp Workout: Partner Day

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