Siteplicity – Page 233 – Courage Fitness Durham

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

Tide Is High

December 11, 2014SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutshand release pushups, press, situps0

Some changes to our programming beginning this week. Read here. And here’s the link to the full template through the first week of January. WOD Strength: Press 5-5-5-3-3-3 Metcon: 3 rounds for time: 50 Situps 25 Hand Release Pushups

Just Like Starting Over

December 10, 2014SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, hang power snatch, hang snatch, jerk, power snatch, snatch, toes to bar0

Some changes to our programming beginning this week. Read here. And here’s the link to the full template through the first week of January. WOD Skills: Complete 4 Rounds 1 Hang Power Snatch 2 Hang Snatch 1 Power Snatch 2 Snatch Start with 50% 1RM and work up as heavy as possible Metcon: 3 rounds...

Still Rock and Roll

December 9, 2014SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squat, bar muscle ups, deadlift, pullups0

Some changes to our programming beginning this week. Read here. And here’s the link to the full template through the first week of January. WOD Strength: Back Squat 5-5-5-3-3-3 Metcon: 12-9-6 reps for time: Deadlift (315/225) Bar Muscle-ups Time cap of 8 minutes

Crazy Little Thing

December 8, 2014SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workouts, Olympic Workoutskettlebell snatch, power clean, ring dips0

Some changes to our programming beginning this week. Read here. And here’s the link to the full template through the first week of January. WOD Skills: KB Snatch Practice EMOM for 8 minutes (each arm): 3 1-hand Russian Swings 2 KB High Pulls 1 KB Snatch Use a load you can handle Metcon 1: AMRAP...

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