Siteplicity – Page 230 – Courage Fitness Durham

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

Don’t You Forget About Me

January 8, 2015SiteplicityDaily Workouts, Strength Workoutsbox jumps, deadlift, push press, shoulder to overhead0

Our new Olympic Weightlifting Class begins next week! Will you be there? WOD Strength: Push Press 5-5-5-3-3-3 As heavy as possible up to and beyond new 1RM Metcon: Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15...

Can’t Fight This Feeling

January 7, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutshang power snatch, hang snatch, power snatch, snatch0

Our latest 8 week programming cycle started this week. Here is a link to the template, which includes Benchmark WODs on Saturdays, Open WODs on Fridays, and Team/Partner WODs on Sundays. WOD Strength: Complete 5 Rounds (not timed) 1 Hang Power Snatch 2 Hang Snatch 1 Power Snatch 2 Snatch Start with 50% 1RM and work...

Careless Whisper

January 6, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workouts0

Our latest 8 week programming cycle started this week. Here is a link to the template, which includes Benchmark WODs on Saturdays, Open WODs on Fridays, and Team/Partner WODs on Sundays. WOD Strength: Sumo Deadlift 5-5-5-3-3-3 As heavy as possible Metcon: On the Minute for 12 minutes Odd Minutes – 5 Deadlift (315/205) – any...

Time After Time

January 5, 2015SiteplicityDaily Workouts, Kettlebell Workouts, Olympic Workoutskettlebell snatch, power snatch, toes to bar0

Our latest 8 week programming cycle started this week. Here is a link to the template, which includes Benchmark WODs on Saturdays, Open WODs on Fridays, and Team/Partner WODs on Sundays. WOD Skill: EMOM for 8 minutes (each arm): 3 1-hand Russian Swings 2 KB High Pulls 1 KB Snatch Use a load you can...

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