Siteplicity – Page 209 – Courage Fitness Durham

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

That’s All He Does

June 30, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdeadlift, muscle ups, run0

WOD Strength: Deadlift 6-6-6-6 @ 75% 1RM Metcon: Run 400m Then, 12-9-6 reps Deadlift (315/225) Bar Muscle Ups Then, Run 400m

Storm Coming In

June 29, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbox jump overs, press, wall ball0

WOD Strength: Press 10-10-10-10 @ 60% 1RM Metcon: 21-15-9-15-21 Reps For Time: Box Jump Over (24/20) Wall Ball (20/14) Time cap of 12 minutes

Couple Cans Short Of A Six Pack

June 28, 2015SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutshang power clean, run0

WOD Strength: Hang Power Clean Test 1RM Metcon: With a partner, take turns running: 400m 400m 400m 200m 200m

Absolutely Will Not Stop

June 27, 2015SiteplicityDaily Workouts, Team Workoutspower cleans, rope climb, row, thrusters0

Join us this morning at 9am for a Q&A on the basics of Flexible Dieting WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: Teams of 3 AMRAP in 22 minutes: 7 Rope Climbs 10 Thrusters (155/105) 15 Power Cleans (155/105) 46 Calorie Row *Share Reps as...

Durham Weightlifting Open

June 26, 2015SiteplicityCourage Fitness Durham News, News0

Are you a Strength & Conditioningter? Have you been training your Olympic Lifts (The Snatch and The Clean & Jerk)? It’s time for you to do a Weightlifting meet…and we’ve got one specifically for Strength & Conditioningters. Especially if you’ve never done one before, this meet is for YOU! You may have done a Strength & Conditioning...

Can’t Be Bargained With

June 25, 2015SiteplicityDaily Workouts, Kettlebell Workouts, Olympic Workoutsbox jumps, kettlebell swings, snatch0

WOD Strength: Snatch Test 1RM Metcon: (A) 5 Min max Russian KB Swing (52/35) Then (B) 6 Minutes to establish Max Height Box Jump

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