Siteplicity – Page 233 – Courage Fitness Durham

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...

Please Don’t Go

December 7, 2014SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workoutsburpee muscle up, front squat, hang power clean0

Some changes to our programming beginning today. Read here WOD Strength: Hang Power Clean 3-3-3-1-1-1 As heavy as possible Metcon: 2 rounds for time: 10 Front Squats (205/155) 10 Burpee Muscle-Ups (burpee chest to bar pullups)

December Programming Update

December 7, 2014SiteplicityCourage Fitness Durham News0

We’re making a few adjustments to our programming over the next 5 weeks! We will be slightly changing the format of all of our classes so that we can give you more time for heavy lifting, while also spending even more time on developing and fine tuning all those skills that can be elusive and frustrating for many of...

And We Danced

December 6, 2014SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Partner Workoutsburpees, power snatch, row, run, thrusters, toes to bar0

Congratulations to yesterday’s Strength & Conditioning Total Pound for Pound Champions, Bill McClanahan and Amanda Utevsky! WOD Skill: Power Snatch Drills 1 rep from 1st position 1 rep from 2nd position 1 rep from 3rd position 6 rounds total Add weight each round and get as heavy as possible Metcon: In Teams of 2 (alternating partners)...

Strength & Conditioning Total 2014

December 5, 2014SiteplicityBenchmark WODs, Daily Workouts, Strength Workoutsback squat, deadlift, press0

Strength & Conditioning Total today from 9am-noon (or later)! Best pound for pound male and female lifter takes home the belt! You can still register (here) or come out to cheer! WOD: Strength & Conditioning Total 1RM Back Squat 1RM Press 1RM Deadlift

Police On My Back

December 4, 2014SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsdouble unders, front squat, row0

Will you help us help the folks at Genesis Home this holiday season? Drop off “Items of Urgent Need” in the Barrel of Joy by our front door between now and December 10th! Most needed items: Bath towels (New ONLY) Pillows (New ONLY) Dishwashing liquid Bleach Hand soap WOD Skill: 1 minute of Single...

Ace of Spades

December 3, 2014SiteplicityBenchmark WODs, Daily Workouts, Olympic Workoutspullups, push jerk, push press, split jerk, thrusters0

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