Siteplicity – Page 232 – Courage Fitness Durham

Islands In The Stream

December 21, 2014SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpees, power snatch, push press, situps0

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: Power Snatch 3-3-3-1-1-1 Metcon: 3 Rounds 21 Situps 15 Push Press (135/95) 9 Burpees Time cap of 12 minutes

Tell Her About It

December 20, 2014SiteplicityBenchmark Hero WODs, Daily Workoutsbox jump, kettlebell swings, push press0

Thanks to everyone who came to the Holiday Party last night! WOD Skill/Strength: Take 20 minutes to make up a missed segment from the past week Metcon: Teams of 2 AMRAP 20 minutes 10 Push Presses (115/80) 10 Kettlebell Swings (53/35) 10 Box Jumps (24/20) Partners complete full rounds before switching

Don’t You Want Me

December 19, 2014SiteplicityBenchmark WODs, Daily Workoutsbox jumps, deadlift, row0

CFD Holiday Party is TONIGHT, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: 3 rounds: Row 500m 12 Deadlifts (1x bodyweight) 21 Box...

Chariots Of Fire

December 18, 2014SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Strength Workoutslateral bar hops, power snatch, press, toes to bar0

CFD Holiday Party is TOMORROW NIGHT, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Strength: Press 3-3-3-1-1-1 As heavy as possible up to a 1RM Metcon: For Time: 15 Power Snatches (115/75) 30 Lateral Bar Jumps 9 TTB 12 Power Snatches...

Private Eyes

December 17, 2014SiteplicityDaily Workouts, Olympic Workouts, Strength Workoutsback squat, power clean, wall ball0

CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Strength: Back Squat 3-3-3-1-1-1 As heavy as possible Metcon: For Time: 42-30-18 Wall Balls (20/14) 21-15-9 Power Cleans (135/95)

Best That You Can Do

December 16, 2014SiteplicityDaily Workouts, Olympic Workouts, Strength Workoutsdeadlift, front squat, press, snatch0

CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Skill: EMOM for 8 minutes: 2 Snatch Balance Use 30% Snatch 1RM Metcon: Inverse Tabata – 4 minutes (8 rounds) of each Press (155/105) Front Squat (245/165)...

Morning Train

December 15, 2014SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutshang power clean, muscle ups, pullups, ring dips, run0

CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Strength: Hang Power Clean 3-3-3-1-1-1 As heavy as possible Metcon: For Time: 21-15-9 Muscle ups (1:1 Pullups/Ring Dips) 400m Run

Kiss On My List

December 14, 2014SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbox jumps, deadlift, handstands, wall ball0

CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Skill: 3 x 10 sec. Hollow holds on floor (to reinforce “hollow body” position) Then, 4 rounds: 20 second Handstand holds Scale down by walking feet into...

Sunday Shenanigans

December 13, 2014SiteplicityDaily Workouts, Partner Workoutsbox jump overs, power cleans, run0

WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: Teams of 2 3 rounds: 4 x 200 Meter Run (Alternating) 40 Power Cleans (115/80) 40 Box Jump Overs (24/20) Both athletes can be working at the same time during the Power Cleans and Box Jump...

Naughty Nancy

December 12, 2014SiteplicityBenchmark WODs, Daily Workoutsoverhead squats, run0

WOD Strength: Take 20 minutes to make up a missed skill or strength segment from the past week. Metcon: “Nancy” 5 rounds for time: 400 meter run 95 pound Overhead squat, 15 reps

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