Siteplicity – Page 231 – Courage Fitness Durham

New Year’s Day 2015 “Deck of Cards”

December 31, 2014SiteplicityBodyweight Workouts, Daily Workouts, Team Workoutsburpees, goblet squats, kettlebell swings, run, situps0

WOD “Deck of Cards” Number represents repetitions (Face cards = 10, Aces = 200m Run) Suit represents the movement. Hearts = Burpees Diamonds = Sit-Ups Spades = Kettlebell Swings Clubs = Goblet Squats Cards are flipped over one at a time. Entire class completes the repetitions before flipping the next card.

Party Like It’s 1999

December 30, 2014SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutsburpees, double unders, rope climb0

Holiday Week Schedule New Year’s Eve Day – last WOD at 4:30 and last Bootcamp at 5pm New Year’s Day – WODs and Bootcamp at 9 and 10am Friday, 1/2 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Metcon: AMRAP 20 minutes with a partner: 5 burpees 15-foot rope climb,...

When Doves Cry

December 29, 2014SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutschest to bar pullups, deadlift, handstand pushups, thrusters0

Holiday Week Schedule New Year’s Eve Day – last WOD at 4:30 and last Bootcamp at 5pm New Year’s Day – WODs and Bootcamp at 9 and 10am Friday, 1/2 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Deadlift 3-3-3-1-1-1 As heavy as possible. Go for a 1RM Metcon:...

Owner Of A Lonely Heart

December 28, 2014SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpee over bar, power snatch, shoulder to overhead0

Holiday Week Schedule New Year’s Eve Day – last WOD at 4:30 and last Bootcamp at 5pm New Year’s Day – WODs and Bootcamp at 9 and 10am Friday, 1/2 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Power Snatch 3-3-3-1-1-1 As heavy as possible Metcon: For Time: 10-9-8-7-6-5-4-3-2-1...

Say Say Say

December 27, 2014SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutsair squat, deadlift, hand release pushups, toes to bar0

WOD Skill/Strength: Take 20 minutes to make up a missed strength/skill from the past week or work on something else heavy. Metcon: In Teams of 2, complete 2 rounds: 2:00 Air Squats 2:00 Deadlifts (185/135) 2:00 Hand Release Pushups 2:00 Toes to Bar One athlete holds a Static Hold while other accumulates reps

All Night Long

December 26, 2014SiteplicityBenchmark WODs, Daily Workoutspullups, row, thrusters0

WOD Skill/Strength: Take 20 minutes to make up a missed strength/skill from the past week or work on something else heavy. Metcon: “Jackie” Row 1000m 50 Thrusters (45/33) 30 Pullups

Who Can It Be Now

December 25, 2014SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbench press, burpees, wall ball0

Holiday Week Schedule Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Bench Press 5-5-5-3-3-3 As heavy as possible Metcon: Alternating EMOM for 12 minutes Even: 12 6″ Target Burpees Odd: 15 Wall Balls (20/14)

Christmas Day “Grinch”

December 24, 2014SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workoutsdeadlift, ring dips, wall ball0

WOD “The Grinch” 12-11-10-9-8-7-6-5-4-3-2-1 Reps For Time: Deadlift (225/155) Ring Dips Wall Ball (20/12)

Holiday Week Schedule Christmas Eve – No evening workouts Christmas Day – WOD at 10am Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD “12 Days of Christmas” 1 – Burpee Pullup 2- Turkish Get Ups 3- Knees to Elbows 4- Wall Ball 5- Kettlebell Swings 6- Box Jumps...

Every Breath You Take

December 22, 2014SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsair squats, deadlift, hand release pushups, pullups0

Holiday Week Schedule Christmas Eve – No evening workouts Christmas Day – WOD at 10am Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Deadlift 5-5-5-3-3-3 As heavy as possible Metcon: EMOM for 12 minutes 5 Pullups 10 Hand release pushups 15 Air Squats If you fail to...

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