Siteplicity – Page 235 – Courage Fitness Durham

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...

Love To Eat Turkey

November 23, 2014SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsbench press, burpees, kettlebell swings, ring dips, row0

LAST DAY to drop off your cash donation so that we can purchase Thanksgiving Turkeys to be provided to the Food Bank of Central and Eastern NC. CFD will match every dollar donated by our athletes so we can provide as many turkeys as possible to those who need them. WOD Strength (done before Skill today):...

Talkin Turkey

November 22, 2014SiteplicityDaily Workouts, Endurance Workouts, Partner Workoutsdouble unders, row, wall ball0

From now through Monday, we will be collecting cash donations so that we can purchase Thanksgiving Turkeys to be provided to the Food Bank of Central and Eastern NC. CFD will match every dollar donated by our athletes so we can provide as many turkeys as possible to those who need them. WOD Strength:...

Imperial March

November 21, 2014SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutsback squat, box jumps, ring dips0

No One Like You

November 20, 2014SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squat, burpees, hovers, pistols, wall ball0

From now through Saturday, November 22nd, we will be collecting cash donations so that we can purchase Thanksgiving Turkeys to be provided to the Food Bank of Central and Eastern NC. CFD will match every dollar donated by our athletes so we can provide as many turkeys as possible to those who need them. ...

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