Siteplicity – Page 211 – Courage Fitness Durham

Pass Out At 31 Flavors

June 20, 2015SiteplicityDaily Workoutsrope climb, thrusters0

WOD Strength: Take 20 minutes and make up a missed strength workout from the past week. Metcon: Teams of 2 50 Thrusters (135/95) 10 rope climbs 40 Thrusters 8 rope climbs 30 Thrusters 6 rope climbs Break up between partners as needed This is 2014 CF Regional Team WOD 4/5.

Handle School On a Day Like This

June 19, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsdeadlifts, hang power cleans, push jerks0

Bulls Game tonight! BBQ starts at 5:30! If you didn’t pick up your tickets, they’ll be at Will Call for you! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “DT” 5 rounds for time of: 155-lb. deadlifts, 12 reps 155-lb. hang power cleans, 9 reps 155-lb....

Just Believe In Me

June 18, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsfront squat, kettlebell snatch, ring dips, situps0

Bulls game is Saturday night starting at 5:30! Pick up your tickets at the gym! WOD Strength: Front Squat 1-1-1 @ 95% 1RM Metcon: 4 Rounds 20 KB Snatch (52/35) 30 Situps 10 Ring Dips

Not Gonna Be Caught By A Guy Like That

June 17, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, hang power snatch, jerk, muscle ups, pullups0

Join us tonight for some post-WOD drinks at Motorco starting around 7:30! WOD Strength: Hang Power Snatch 1-1-1 @ 90% 1RM Metcon: 3 Rounds 7 Muscle Ups (sub 14 pullups) 7 squat clean and jerks (205/155) Time cap of 12 minutes

You’d Have A Diamond

June 16, 2015SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsback squat, row0

WOD Strength: Back Squat 4-4-4-4 @ 80% 1RM Metcon: In teams of 2, alternating rest/work intervals 4 x 500m row (each rows 4 times) If working alone, 1:1 work to rest ratio

You Killed The Car

June 15, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdeficit deadlift, hand release pushups, kettlebell swings, walking lunges0

WOD Strength: Deficit Deadlift 6-6-6 @ 75% 1RM Metcon: 5 Rounds 20 RKB (52/35) Walking lunge length of rig 10 Hand release pushups Walking lunge length of rig Time cap of 15 minutes

Weep For The Future

June 14, 2015SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutsrun, shoulder to overhead, split jerk0

Thanks to all our ladies who came out for WOD and Wine on Saturday! Guys, you’re up next! Details coming soon! WOD Strength: Split Jerk Test 1RM Metcon: For Time: Run 800m Grace (30 x 135/65 GTOH) Run 800m Time cap of 15 minutes

You Could Miss It

June 13, 2015SiteplicityDaily Workouts, Team Workoutsdumbbell snatch, rope climb, row0

Last chance to get tickets for the Bulls Game on June 20th! Reserve them today here! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP in 20 minutes, in teams of two alternating movements: 25 Calorie Row 12 Alternating Dumbell Snatches (40/25) 3 Rope Climbs

Kiss For Daddy

June 12, 2015SiteplicityBenchmark WODs, Daily Workoutsair squats, power clean, pushups0

Last chance to get tickets for the Bulls Game on June 20th! Reserve them today here! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “The Chief” 5 Rounds – 3 minute AMRAP 1 min rest Between Rounds 3 x Power Clean (135/95) 6 Pushups 9 Air...

Pardon My French

June 11, 2015SiteplicityDaily Workouts, Olympic Workoutsburpee over bar, clean, kettlebell swings, muscle ups, squat clean thrusters0

Last chance to get tickets for the Bulls Game on June 20th! Reserve them today here! WOD Strength: Clean 1-1-1 @ 95% 1RM Metcon: For Time: 100 KB Swings (52/35) 50 Lateral Burpee Over the Bar 30 Squat Clean Thrusters (135/95) 10 Muscle Ups Time cap of 20 minutes

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