Siteplicity – Page 217 – Courage Fitness Durham

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...

Rhymes Make Me Wealthy

April 20, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squat, overhead squats, pullups, situps0

The Pullup Challenge is coming in less than two weeks! Did you register yet? Divisions for everyone and BBQ to follow! WOD Strength: Back Squat 6-6-6 reps @ 75% 1RM If you feel up to it, make the 3rd set a max rep set instead of a set of 6 Metcon: AMRAP in 15 minutes:...

No Need For Speed

April 19, 2015SiteplicityDaily Workouts, Kettlebell Workouts, Strength Workoutskettlebell swing, run, sumo deadlift high pull, wall ball0

The Pullup Challenge is coming in less than two weeks! Did you register yet? Divisions for everyone and BBQ to follow! WOD Strength: Sumo Deadlift Warmup with increasing loads, but don’t get fatigued Test 1RM Metcon: 21-15-9 Kettlebell Swings (70/52) Wall Balls (20/14) Run 400m after each round Time cap of 12 minutes

Rhythm Is My Occupation

April 18, 2015SiteplicityDaily Workouts, Team Workoutsbox jump, farmer's carry, hang clean, kettlebell swings, situps, wall ball0

Great job to everyone who competed at the Festivus Games yesterday! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: In teams of 4: 4 x 50m KB Farmer Carry (52/35) – each team member does 1 50m stretch 100 Box Jump (24/20) 100 Hang Cleans (115/85)...

Festivus For The Rest Of Us

April 17, 2015SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workoutspullups, run0

Good luck to all the CFDers competing at the Festivus Games today! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Nicole” Complete as many rounds in 20 minutes as you can of: Run, 400 m Pull-up Max Set

Come Along For The Ride

April 16, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutscluster, pullups, push jerk, ring dips0

Don’t forget our Competitors WOD tonight, and every Friday night, at 7:30pm with Coach Tripp! WOD Strength: Push Jerk 50% x 2 60% x 2 70% x 2 80% x 1 85% x 1 90% x 1 1-1-1 @ 95% Metcon: Franzibeth 21-15-9 reps for time: Cluster (115/85) Pullups Ring Dips Time cap of 18...

Pump Positive Vibes

April 15, 2015SiteplicityDaily Workouts, Endurance Workouts, Olympic Workouts, Partner Workoutspower clean, row0

WOD Strength: Power Clean 50% x 2 60% x 2 70% x 2 80% x 1 85% x 1 1-1-1 @ 90% 1RM Metcon: Partner WOD: Rest/Row 1: 3 x 500 M row at 85% effort One rests the entire time while the other rows Try and bring your time down by 5 Seconds as...

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