Siteplicity – Page 208 – Courage Fitness Durham

My Life On A Mower

July 19, 2015SiteplicityDaily Workouts, Strength Workoutsback squat, bar facing burpees, front squat0

Mark your calendars for our CF Games Viewing Party THIS Sunday! WOD Skills: Back and Front Squat mobility Strength: Back Squat Test 1RM Metcon: AMRAP in 7 minutes: 7 Front Squat (155/105) 7 Bar Facing Burpees

What A Bunch Of Followers

July 18, 2015SiteplicityDaily Workouts, Partner Workoutsdeadlift, handstand pushups, overhead walking lunge, toes to bar0

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Strength: Take 20 minutes and make up a missed strength workout from the past week. Metcon: Team of 2, both athletes complete each task 30-calorie row – Deadlift hold while trailing teammate rows (225/155) 30 handstand push-ups – Handstand hold while trailing teammate...

The Airplane Junkyard

July 17, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsdeadlift, farmer's carry, hanging hip touch0

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Strength: Take 20 minutes and make up a missed strength workout from the past week. Metcon: “Kevin” 3 rounds for time of: 185-lb. deadlifts, 32 reps 32 hanging hip touches, alternating arms (see video above) 800-meter running farmer carry, 15-lb. dumbbells...

Sit In The Visitors Section

July 16, 2015SiteplicityBodyweight Workouts, Daily Workoutsdeadlift, handstand pushups, jumping air squats0

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skill: Handstand Pushup scaling and practice Strength: Deadlift 2-2-2-2 @ 95% 1RM Metcon: For Time: 2-4-6-8-10-12-14-16-18-20 (evens) Jumping Air Squats (with 90 degree turn each rep) 10-9-8-7-6-5-4-3-2-1 Handstand Pushups

Drinks, Chips, Dips, and Dorks

July 15, 2015SiteplicityDaily Workouts, Strength Workoutsclean, double unders, press0

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skill: Double Under Practice Strength: Press 3-3-3-3-3 @ 85% 1RM Metcon: AMRAP in 12 Minutes: 3 Squat Cleans (135/95) 25 Double Unders

Such A Heartbreaker

July 14, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutskettlebell swings, suicide sprint, toes to bar0

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skills: Kipping Pullup and T2B practice Strength: Hang Power Clean/Power Clean 2-2-2-2 @ 85% 1RM 1st rep of each set of 2 is HPC, 2nd rep PC Metcon: 4 Rounds Suicide Run (approx 90ft/90/90/90 – 4x down and back the pullup rig)...

Totally Geek To Totally Sheik

July 13, 2015SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsoverhead squats, ring dips, shuttle run0

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skills: KB Overhead Squats and hip openers Strength: Overhead Squat 10-10-10-10 @ 60% 1RM Metcon: 4 Rounds: Round 1/2: 20 Ring Dips Ladder Run (25/50/100m turnaround) – 350m total per round Round 3/4: 10 Ring Dips Ladder Run (50/100/200m turnaround) – 700m total...

Tried To Buy My Way In

July 12, 2015SiteplicityBenchmark Hero WODs, Daily Workouts, Olympic Workoutspower snatch, snatch0

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skill: Snatch drills – drops, heaves, and balances Strength: Snatch Test 1RM Metcon: “Randy” For Time: 75 Power Snatch (75/55)

That Was A Good One

July 11, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbear crawl, double under, row, sled push0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 2 Total Rounds of 3 Minutes at Each Station, partners trade off during each 3 minute period 1. Row for Calories 2. Prowler Push (50 Meters) 3. Double Unders 4. Bear Crawl (50ft)

Coach Paul Benchmark

July 10, 2015SiteplicityDaily Workoutsball slam0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Paul” For time: 150 Ball Slams (30/20)

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