Siteplicity – Page 218 – Courage Fitness Durham

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...

Party On The Positive Side

April 14, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsfront squat, run, wall ball0

*SCHEDULE UPDATE* We’ve replaced the Wednesday 7:30 WOD with a second weekly Mobility Class with Colbey! WOD Strength: Front Squat warmup with increasing loads 50% x 5 60% x 3 70% x 2 4-4-4-4 @ 80% 1RM Metcon: 18-15-12-9 Reps for time: Wall Ball (30/20, slam balls) Run 200m with ball after each round

Jamie Hanson

April 14, 2015SiteplicityCourage Fitness Durham News, Success Stories0

Jamie Hanson Hometown: Philadelphia, PA Age: 33 Occupation: Stress Neurobiologist When did you first start Strength & Conditioningting?: Mid-2013 What is your favorite movement? Favorite workout? Back Squats; most WODs with box jumps What is your least favorite movement? Least favorite workout? Any heavy overhead lifts (due to a wonky back); toes to bars! Tell...

Rhymes Will Groove You

April 13, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsdouble unders, hang snatch, kettlebell swings, pushups, snatch0

*SCHEDULE UPDATE* We’ve replaced the Wednesday 7:30 WOD with a second weekly Mobility Class with Colbey! WOD Strength: Hang Snatch warmup with increasing loads 50% x 2 60% x 2 65% x 1 70% x 1 75% x 1 1-1-1-1 @ 80% 1RM Metcon: For Time: 5 Snatch (135/95) 15 Pushups 30 Kettlebell Swing (62/44)...

Vibrations Good Like Sunkist

April 12, 2015SiteplicityDaily Workouts, Strength Workoutsback squat, bar over burpees, deadlift, front rack lunge, power clean0

*SCHEDULE UPDATE* We’ve replaced the Wednesday 7:30 WOD with a second weekly Mobility Class with Colbey! WOD Strength: Back Squat Warmup with increasing loads without getting tired Test 1RM Session should take 30-35 minutes Metcon: 3 Rounds 1 Power Clean (115/85) 4 Front Rack Lunge (each leg) 10 Deadlift 10 Burpee over the bar Time...

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