Siteplicity – Page 220 – Courage Fitness Durham

I Won’t Do That

March 30, 2015SiteplicityDaily Workouts, Olympic Workoutsdeadlift, handstand pushups, power clean, russian twists0

Congratulations to everyone who completed the 2015 Open! If you completed all 5 WODs and logged your scores email [email protected] with your t-shirt size. Team CFD shirts will be in by the end of April! WOD Strength: Power Clean warmup with increasing loads in the following sequence: 2 @50% 2 @60% 2 @65% 1 @70%...

Whole New World

March 29, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdouble unders, front squat, kettlebell swings, run, situps0

Congratulations to everyone who completed the 2015 Open! If you completed all 5 WODs and logged your scores email [email protected] with your t-shirt size. Team CFD shirts will be in by the end of April! WOD Strength: Front Squat Test 1RM Metcon: Run 800m 50 Double Unders 50 KB Swings (62/44) 50 Abmat Situps Run...

Freak Me

March 28, 2015SiteplicityBenchmark WODs, Daily Workoutsbox jumps, deadlift, row0

Pullup, Muscle Up, Rope Climb Session this morning at 9am with Dave! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: “Christine” 3 Rounds Row 500m 12 Deadlift (bodyweight) 21 Box Jumps (20″)

End Of The Road

March 27, 2015SiteplicityDaily Workouts, Kettlebell Workouts, Olympic Workoutshang snatch, kettlebell swing, run0

Don’t forget! Olympic Weightlifting Class TODAY at 11am (w/ Dave) and Sunday morning Pullup/Muscle Up session at 9am! WOD Strength: Hang Snatch warmup with increasing loads up to the work weight work from 1st or 2nd position for all reps, but keep it consistent 1-1-1 @ 95% 1RM Metcon: Run 800m 25 KB Swings (62/44) Run...

Open 15.5

March 26, 2015SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsrow, thrusters0

Don’t forget! Olympic Weightlifting Class TOMORROW at 11am (w/ Dave) and Sunday morning Pullup/Muscle Up session at 9am! WOD Open WOD 15.5 For Time: 27 Calorie Row 27 Thrusters (95/65 RX) (65/45 Scaled) 21 Calorie Row 21 Thrusters 15 Calorie Row 15 Thrusters 9 Calorie Row 9 Thrusters

Baby Got Back

March 25, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squat, burpee over the box jump, power snatch0

Sunday morning Pullup/Muscle Up session this week at 9am with Dave. Be there! WOD Strength: Back Squat Warmup with increasing loads in sets of 5-3-3-2-2 reps 3-3-3-3-3 @ 85% 1RM Finish with 50 Banded Good Mornings Metcon: 3 Rounds: 15 Burpee Over the Box Jumps (24/20) 10 Power Snatch (115/75) Time cap of 12 minutes

Save The Best

March 24, 2015SiteplicityDaily Workouts, Strength Workoutsbanded kettlebell swings, farmer's carry, kettlebell snatch, sumo deadlift high pull, v ups0

Sunday morning Pullup/Muscle Up session this week at 9am with Dave. Be there! WOD warmup with increasing loads in sets of 5-3-3-2-2 reps Strength: Sumo Deadlift 4-4-4-4 @ 80% 1RM Finish with 100 banded KB Swings Metcon: 3 Rounds: 100m Farmer’s Carry (52/35 in each hand) 10 KB Snatch (52/35) each arm 25 V Ups Time...

Phil Raeihle

March 24, 2015SiteplicityCourage Fitness Durham News, Success Stories0

Phil Raeihle Hometown: Ozone Park, NY Age: 45 Occupation: IT Team Manager When did you first start Strength & Conditioningting?: January 2014 What is your favorite movement? Favorite workout? Favorite movement – Bench Press Favorite workout – Any Partner WOD What is your least favorite movement? Least favorite workout? Least favorite – Overhead Squats Least...

To Be With You

March 23, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsair squats, double unders, kettlebell swing, l-sit, overhead walking lunge, push jerk, ring dips0

You need help with Pullups. Yes, you! Sunday morning Pullup/Muscle Up session this week at 9am with Dave. Be there or stay anchored to the ground. WOD Strength: Push Jerk warmup with increasing loads (taking the bar from the rack) in sets of 2 or 3 6-6-6 @ 75% 1RM Metcon: 4 minute Tabata...

Good Vibrations

March 22, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsback squat, chest to bar pullups, hand release pushups, power clean, run, toes to bar0

New programming cycle begins today. Movements for the full cycle include: power clean, push jerk, sumo deadlift, back squat, hang snatch, and front squat. https://www.crossfitdurham.com/…/03/WOD-template-2015-mar-apr.pdf WOD Strength: Power Clean Test 1RM for the day Metcon: Buy In: 20 x 225/155 Back Squat Then 3 Rounds Run 400M 10 chest to bar Pullups 10 HR Pushup 10 toes to...

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