Siteplicity – Page 209 – Courage Fitness Durham

Draped All Over Me

July 9, 2015SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsback squat, row0

WOD Strength: Back Squat 2-2-2-2 @ 95% 1RM Metcon: With a partner, take turns rowing: 500m 400m 300m 200m 100m

Didn’t You Take Economics?

July 8, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsdeadlift, muscle ups, power cleans0

Join us for Thirsty Thursday TONIGHT at Motorco, 7:30pm! Nothing formal…just some casual time away from the WOD with you CFD friends! WOD Strength: Deadlift 3-3-3-3-3 @ 85% 1RM Metcon: On the 2 Minute for 20 Minutes 2 Muscle Ups 5 Power Cleans (185/135)

Some Sort Of Mechanized Transportation

July 7, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdouble unders, power snatch, press, pushups0

Join us for Thirsty Thursday this week at Motorco, 7:30pm! Nothing formal…just some casual time away from the WOD with you CFD friends! Strength: Press 6-6-6-6 @ 75% 1RM Metcon: AMRAP in 12 minutes: 5 Power Snatch 10 Pushups (scale up option: Handstand Pushups) 20 Double Unders

At Least I Got Paid

July 6, 2015SiteplicityDaily Workouts, Olympic Workoutshang power clean, push press, row0

WOD Strength: Hang Power Clean 2-2-2-2 @ 80% 1RM Sets should be done unbroken, ie don’t lower the bar to the floor between reps *Bonus* – If your hands are not destroyed from yesterday (they shouldn’t be) complete 10 Toes To Bar between sets. Metcon: 4 rounds for time ow 500m 15 Push press (135/95)...

Our Little Plan Worked

July 5, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsoverhead squat, pullups, pushups0

WOD Strength: Overhead Squat Test 1RM Metcon: For time: 100 pullups 3 minute rest 100 pushups Time cap of 20 minutes If these numbers seem unrealistic to you, choose a set number of each and hit it. Or cap each at a certain time point.

Very Hard To Spot

July 4, 2015SiteplicityDaily Workouts, Partner Workoutsair squats, burpees, kettlebell swings, row0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 AMRAP 5 Row 50 Calories Time Remaining: Max Burpees AMRAP 4 Row 40 Calories Time Remaining: Max Kettlebell Swings (53/35) AMRAP 3 Row 30 Calories Time Remaining: Max Air Squats *One athlete works at a...

We Hold These Truths

July 3, 2015SiteplicityBenchmark Hero WODs, Daily Workouts0

WODs today at 9 and 10am! “Don” For Time: 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball 66 Burpees 66 Double-unders U.S. Marine Corporal Donald M. Marler, 22, of...

June 2015 Kool Aid Club

July 3, 2015SiteplicityCourage Fitness Durham News, News0

Congratulations to our June CFD Kool Aid Clubbers! Strength & Conditioning JD Overton – 21 workouts David Easterhoff – 21 workouts Coach Doug – 20 workouts Gail Crabtree – 20 workouts Itir Kuterdem – 17 workouts Brad Lackford – 17 workouts Aaron Young – 17 workouts Rebekah Cid del Prado – 17 workouts Matt Gaylord – 16 workouts Waleed Al Kiyumi – 16 workouts Kim Pollis – 16 workouts Michelle Morgan – 16 workouts Erin...

Came Across Time For You

July 2, 2015SiteplicityDaily Workouts, Olympic Workoutsclean, jerk, snatch0

Friday WODs and Bootcamps in the morning only! All evening activities are cancelled! WOD Strength: Snatch 1-1-1-1 @ 95% 1RM Metcon: For time: 75 Clean and Jerk (1/2 Body weight)

Cyborgs Don’t Feel Pain

July 1, 2015SiteplicityDaily Workoutsback squat, burpees, double unders0

Friday WODs and Bootcamps in the morning only! All evening activities are cancelled! WOD Strength: Back Squat 3-3-3-3-3 @ 85% 1RM Metcon: 5 Rounds: 50 Double Unders 10 Burpees

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