Siteplicity – Page 217 – Courage Fitness Durham

Smile With The Risin Sun

April 28, 2015SiteplicityDaily Workouts0

Our first Pullup Challenge is this Saturday! Divisions for every level. And BBQ to follow! Come enjoy! Register here to test your pullups! WOD Strength: Back Squat 4-4-4-4 @ 80% 1RM Metcon: AMRAP in 10 minutes: 7 Power Cleans (135/95) 7 Burpees Run 200m

JD Overton

April 28, 2015SiteplicityCourage Fitness Durham News, Success Stories0

Hi, I’m JD Overton. I’m a Software Development Manager in IT at Measurement Inc. Last Summer, I decided I wanted to lose weight and get in shape. I am 5′ 7″ and at that time I weighed 240 lbs. I already had a membership to the YMCA, but it went unused. I really wasn’t sure why...

On The Rhythm And Rhyme

April 27, 2015SiteplicityDaily Workoutsbox jumps, deadlift, handstand pushups, sumo deadlift high pull0

Our first Pullup Challenge is this Saturday! Divisions for every level. And BBQ to follow! Come enjoy! Register here to test your pullups! WOD Strength: Sumo Deadlift 50% x 5 60% 6-6-6 @ 75% 1RM Metcon: 21-15-9 For Time: Deadlift (225/155) Box Jump (24/20) Hand Stand Pushup Time cap of 12 minutes

I Wanna See Motivation

April 26, 2015SiteplicityDaily Workouts, Olympic Workoutsclean, pullups, push jerk0

Our first Pullup Challenge is this Saturday! Divisions for every level. And BBQ to follow! Come enjoy! WOD Strength: Push Jerk 50% x 2 60% x 2 70% x 2 80% x 1 90% x 1 95% x 1 Test 1RM Metcon: AMRAP in 8 minutes of: 5 Pullups 10 Cleans (155/115) Note – these...

In It To Win It

April 25, 2015SiteplicityDaily Workouts, Partner Workoutsfarmer's carry, run, thrusters0

WOD Strength: Take 20 minutes and make up a missed strength workout from the past week. Metcon: With a partner alternating movements: AMRAP in 30 minutes: 400-meter run 35-lb. dumbbell thrusters, 20 reps 200-meter farmers carry, 35-lb. dumbbells

Make Your Behind Move

April 24, 2015SiteplicityBenchmark WODs, Daily Workoutsdouble unders, situps0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Annie” 50-40-30-20-10 Reps for time: Double Unders Situps

Yo I Won’t Let Up

April 23, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpees, hang power snatch, power clean, pullups0

WOD Strength: Power Clean 60% x 2 70% x 2 80% x 2 85% x 1 90% x 1 1-1-1 @ 95% 1RM Metcon: For time: 20 Burpees 20 Hang Power Snatch (135/95) 20 Pullups 20 Hang Power Snatch 20 Burpees Time cap of 20 minutes

The Time Has Come For You To Get Up

April 22, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsburpees, front squat, handstand pushups, muscle ups0

WOD Strength: Front Squat warmup with increasing loads without getting fatigued 60% x 5 70% x 3 75% x 2 3-3-3-3-3 @ 85% 1RM Metcon: 100 Double Under Buy-In -immediately into- 2 Rounds for Time 5 Muscle Ups 10 Front Squats (155/105) 15 Handstand Push-Ups 20 Burpees Time cap of 15 minutes

A Show With No Intoxication

April 21, 2015SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutsdeadlift, hang snatch, push press, row0

Snatch Fundamentals Class tonight at 6pm! WOD Strength: Hang Snatch 50% x 2 60% x 2 70% x 2 75% x 1 80% x 1 1-1-1-1 @ 85% 1RM Metcon: AMRAP in 7 minutes: 3 Deadlifts (275/185) 7 DB Push Press (40/30) – Rest – 2 minute Max Effort Row

Chuma Lewis

April 21, 2015SiteplicityCourage Fitness Durham News, Success Stories0

Demetrich “Chuma” Lewis Hometown: Los Angeles, CA Age: 37 Occupation: Vendor Manager When did you first start Strength & Conditioningting?: October 2010 What is your favorite movement? Favorite workout? Clean has to be my favorite movement, the speed, power and agility it takes to move and drop under heavy weight is impressive. FRAN is favorite...

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