Siteplicity – Page 229 – Courage Fitness Durham

Part Time Lover

January 17, 2015SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workouts, Partner Workoutsburpees, front squats, kettlebell swings, pullups0

Nutrition Challenge kicks off on January 24th at noon with a seminar from Dr. Stew and Coach Lindsay! WOD Strength/Skill: Take 20 minutes to make up a missed skill/strength segment from the past week OR work on your Rope Climbs. Metcon: Partner WOD In teams of 2: Each partner will perform 10 rounds (2 minutes...

Hard Knock Life

January 16, 2015SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workoutsdouble unders, situps0

Nutrition Challenge kicks off on January 24th at noon with a seminar from Dr. Stew and Coach Lindsay! WOD Skill/Strength: Take 20 minutes to make up a missed skill/strength segment from the past week. Metcon: “Annie” 50-40-30-20-10 Reps For Time: Double Unders Situps

Broken Wings

January 15, 2015SiteplicityBenchmark WODs, Daily Workouts, Strength Workoutsdouble unders, power snatch, push press0

WOD Push Press 3-3-3-1-1-1 As heavy as possible Metcon: Open WOD 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps

We Built This City

January 14, 2015SiteplicityBodyweight Workouts, Daily Workoutsdouble unders, overhead squats, pullups0

WOD Skill: 1 minute of Single Unders 30 seconds of Singles – right 30 seconds of Singles – left 4 minutes of Tabata Double Unders (20 seconds on, 10 seconds off) Metcon: Death by pullups 15 minute cap Then, 1/2 body-weight Death by Overhead Squat 15 minute cap For the ladder pattern, perform one rep...

Money For Nothing

January 13, 2015SiteplicityDaily Workouts, Partner Workouts, Strength Workoutsrow, sumo deadlift high pull0

Our new Olympic Weightlifting class begins tonight! WOD Strength: Sumo Deadlift 3-3-3-1-1-1 As heavy as possible Metcon: With a partner, each partner alternates rowing each interval Row 500m Row 400m Row 300m Row 200m Row 100m (ie Row 500, row 500, row 400, row 400, etc)

Everytime You Go Away

January 12, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsfront squats, power clean, toes to bar0

Our new Olympic Weightlifting Class begins TOMORROW NIGHT! WOD Strength: Power Clean 3-3-3-1-1-1 As heavy as possible Metcon: 3 rounds: 25 Front Squat (135/95) 25 Toes to Bar Time cap of 15 minutes

View To Kill

January 11, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsdeadhang pullups, double unders, press, snatch balance0

Our new Olympic Weightlifting Class begins WEDNESDAY NIGHT! WOD Skill: EMOM for 8 minutes: 2 Snatch Balance Use 30% Snatch 1RM but add load each round if you are capable Metcon: For Time: 30 Press (95/65) 20 Deadhang Pullups 30 Press (95/65) On the Minute – 20 Double-Unders Time cap of 20 minutes

2015 Nutrition Challenge

January 11, 2015SiteplicityCourage Fitness Durham News0

Active Life Concept’s Dr. Stewart Peters and CFD Coach Lindsay Smithberger will be kicking off a 50-Day Nutrition Challenge with a Nutrition/Lifestyle Seminar on Saturday, January 24th at 12pm! In addition to the Nutrition/Lifestyle Talk, they will be reviewing the criteria for the 2015 Nutrition Challenge, where participants can compete for 30 and 60 minute massages and 6...

Everything She Wants

January 10, 2015SiteplicityDaily Workouts, Team Workoutsabmat situps, box jumps, farmer's carry, hang clean, kettlebell swings, rope climbs, wall ball0

Our new Olympic Weightlifting Class begins next week! WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week or practice your rope climbs Metcon: In teams of 4: 4×50 KB Farmer Carry (53/35) 100 Box Jumps (24’/20’) 100 Hang Cleans (115/85) 100 Wall Balls (20/14) 100 KB...

A View To Kill

January 9, 2015SiteplicityBenchmark WODs, Daily Workouts, Olympic Workouts, Strength Workoutspullups, run0

Our new Olympic Weightlifting Class begins next week! WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week. Metcon: “Nicole” Complete as many rounds in 20 minutes as you can of: Run, 400m Pull-up Max Set

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