Siteplicity – Page 287 – Courage Fitness Durham

Leap A Tall Building

August 13, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Strength Workoutsbox jumps, clean, jerk, snatch grip deadlift0

Strength & Conditioning Total is coming Saturday! Have you signed up yet? Competitive in style, but just for fun. Seriously, what is there to lose? Click Here For Today’s Schedule Snatch Grip Deadlift – how to best set up [youtube]http://www.youtube.com/watch?v=a7BylILD_s0[/youtube] Coach Ryan on today’s Clean Skill Work [youtube]http://www.youtube.com/watch?v=wJZvugdLR98[/youtube]

Reps and Rest

August 12, 2013SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbox jumps, overhead squat, pullups, pushups0

Strength & Conditioning Total is coming Saturday! Have you signed up yet? Competitive in style, but just for fun. Seriously, what is there to lose? WOD for Tuesday 081313 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): Rounds of CF Warmup – 10 pass throughs, 10 OHS,...

5 Years of Functional Fitness!

August 11, 2013SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutspullups, thrusters, wide grip bench0

CFD is celebrating 5 years of Strength & Conditioning WODs with “Fran” today – the very first workout we ever did! Join us! WOD for Monday 081213 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10...

Pieces of “Cindy”

August 10, 2013SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workouts, Strength Workoutsair squats, pullups, pushups0

WOD for Sunday 081113 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segment from the past week Conditioning: “Cindy” Do the following time segments...

Rolled Out

August 9, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Partner Workouts, Strength Workoutsball slams, barbell roll out, overhead squat, toes to bar, wall balls0

WOD for Saturday 081013 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segment from the past week Conditioning: With a partner with one working...

An Almost AMRAP

August 8, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workouts, Strength Workoutsback squat, hollow rocks, kettlebell swings, pullups, pushups, snatch0

WOD for Friday 080913 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill: 5 Rounds: 1st position Snatch 2nd position Snatch Full Snatch Rest 1 min between rounds Use 50% of Snatch 1RM Strength: Back Squat 5 reps @60% 3...

Plyo Pushed

August 7, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsair squats, clean, l-sits, plyo pushups, waiter's walk0

Strength & Conditioning Total is coming on August 17th! Have you signed up yet? Competitive in style, but just for fun. Seriously, what is there to lose? WOD for Wednesday 080813 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs,...

Just Jerking

August 6, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbarbell row, dips, push jerk, split jerk, thrusters, windshield wipers0

Strength & Conditioning Total is coming on August 17th! Have you signed up yet? Competitive in style, but just for fun. Seriously, what is there to lose? WOD for Wednesday 080713 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Jerk Skill Transfer Exercises 1...

Single Side Silliness

August 5, 2013SiteplicityDaily Workouts, Kettlebell Workouts, Olympic Workouts, Strength Workoutsclean, clean pull, goblet squats, kettlebell deadlift, kettlebell snatch, run, snatch grip deadlift0

WOD for Wednesday 080613 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – (see video) Skill: EMOM for 8 minutes: Clean DL Clean Pull Clean Use 50% of Clean 1RM Strength: Snatch Grip Deadlift (video) 5 reps @45% 5 reps @55% 3 reps...

Because I Got High

August 4, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workouts, Strength Workoutsbox jump, burpees, clean, overhead squat0

WOD for Monday 080513 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: EMOM for 8 minutes: 1 Box Jump @ 90% of max height box jump Strength: Overhead Squat 5...

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