Siteplicity – Page 234 – Courage Fitness Durham

Little Fighter

December 2, 2014SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workoutsturkish get ups0

You may not have noticed, or realized, but our last 7 week training cycle ending over the Thanksgiving Weekend. That means that this week is a bit of a weightlifting “deload”. Although with large group programming, we are never really able to do a true deload. Everyone at CFD is on a different training schedule....

November Kool Aid Club

December 2, 2014SiteplicityCourage Fitness Durham News0

Congratulations to our November CFD Kool Aid Clubbers! These athletes pushed their training above and beyond in the month of November. Hard work and dedication always pays off! Strength & Conditioning JD Overton – 24 workouts Jimmy Keegan – 22 workouts Wes Milton – 19 workouts Eddy Leal – 18 workouts Katie Paul – 18 workouts Lindsay Smithberger – 17 workouts Katrina Williams – 17 workouts Andrea...

Still Of The Night

December 1, 2014SiteplicityBenchmark WODs, Daily Workouts, Olympic Workoutsdeadlift, handstand pushups, hang power snatch, snatch0

WOD Skill: EMOM for 8 minutes: 2 Hang Power Snatch from 1st position 2 Full Snatch from 1st position Use 50% 1RM Metcon: “Diane” 21-15-9 reps, for time Deadlift 225 lb Handstand push-ups

Round and Round

November 30, 2014SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Kettlebell Workouts, Olympic Workoutsclean, kettlebell swings, power clean, run0

WOD Skill: EMOM for 8 minutes: 2 Power Cleans from 1st position 2 Full Cleans from 1st position Use 50% 1RM Metcon: 7 rounds: 10 Power Clean (95/65) 10 Kettlebell Swings (70/52) 100m Run Rest 1 minute between rounds

When It’s Love

November 29, 2014SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdeadlift, double unders, pullups, push press0

WOD Skill: EMOM for 6 minutes: 3-5 strict pullups Add load if possible Scale as follows: Barbell inverted rows → Ring rows → Barbell/ring rows with weighted vest/chains → Single-arm ring rows → Pull-ups Strength: Push Press Work up to 4 heavy singles at 90% 1RM Metcon: 12 – 9 – 6 – 3 –...

Shot In The Dark

November 28, 2014SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpees, clean, clean pull, pullups, wall ball0

WOD Skill: EMOM for 8 minutes: 2 Clean Deadlift 2 Clean Pull Clean Use 60% of Clean 1RM Strength: Clean Work up to 3 heavy singles at 90% 1RM Metcon: Minute 0-6 800M run + AMRAP Wall Balls (20/12) Minute 6-10 600M run + AMRAP burpees Minute 10-12 as many burpees as you can

Black Friday 2014

November 27, 2014SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsburpees, front squat, high pulls, overhead squat, push jerk, thrusters0

WOD “Air Force WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Do 4 burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all...

Thanksgiving 2014

November 26, 2014SiteplicityBenchmark Hero WODs, Daily Workoutsburpees, deadlift, dumbbell clean, kettlebell swings, overhead squat, pullups, run0

WOD Lumberjack 20 For time: 20 Deadlifts, 275/185 lbs Run, 400 m 20 Kettlebell Swings, 2/1.5 pood Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run, 400 m 20 Pull Up (Chest To Bar)s Run, 400 m 20 Box Jumps, 24/20 in Run, 400 m 20 Dumbbell Squat Cleans, 45/30...

Turkey Domination

November 25, 2014SiteplicityDaily Workouts, Kettlebell Workouts, Olympic Workoutsdeadlift, double unders, snatch grip deadlift, turkish get ups, wall ball0

THANK YOU to everyone who donated to purchase Thanksgiving Turkeys for the Food Bank of Central and Eastern NC! We raised over $1700, purchased 130 turkeys, and will help feed over 1700 people this Thanksgiving! WOD Skill: Turkish Get Ups EMOM 10 minutes: 1 rep on either side as heavy as possible to maintain all 10...

Once Saw A Movie

November 24, 2014SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, double unders, jerk, power snatch, pullups, pushups0

THANK YOU to everyone who donated to purchase Thanksgiving Turkeys for the Food Bank of Central and Eastern NC! We raised over $1500 in less than a week! WOD Skill 10 minutes of Double Under practice Strength: Power Snatch 1 rep at 60 % 1 rep at 60 % 1 rep at 60 % 1 rep...

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