Siteplicity – Page 289 – Courage Fitness Durham

Where You Headed?

July 25, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsbox jumps, burpees, double unders, overhead squat0

WOD for Friday 072613 – 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: 2 Box Jumps @ 85% of max height box jump Strength: Overhead Squat 5...

Jacked Up

July 24, 2013SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workouts, Strength Workoutsbench press, deadhang pullups, pullups, row, thrusters0

TWO Tickets left for our Durham Bulls outing on August 24th! Email [email protected] WOD for Thursday 072513 – 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 Skill: Deadhang Pullups 3 sets @70%...

Positioning Your Snatch

July 23, 2013SiteplicityDaily Workouts, Kettlebell Workouts, Strength Workoutsback squat, box jumps, kettlebell snatch, run, snatch0

WOD for Wednesday 072413 – 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 Snatch Rest 1 min between rounds Use 50% of Snatch 1RM Strength: Back Squat 5 reps @50%...

Hell Sits

July 22, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workoutsclean, kettlebell swings, l-sit, ring rows, row0

WOD for Tuesday 072313 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – (see video) Skill: L-Sit Drill: 1 Warmup Round: Hold L-Sit for 40% of max hold Rest 1 minute Then 4 Rounds: Hold L-sit for 60% of max hold Rest...

Transfer That Jerk

July 21, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workoutsair squats, burpees, push jerk, push press, ring dips, split jerk0

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! There are TWO tickets left at $16! Email [email protected] WOD for Monday 072213 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of: Jerk Skill Transfer Exercises 1 Round is: 3 reps...

Tabata What?

July 20, 2013SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workouts, Olympic Workouts, Strength Workoutspullups, pushups, row, situps0

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16. Email [email protected] WOD for Sunday 072113 – 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...

Russian Rowing

July 19, 2013SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workouts, Strength Workoutskettlebell swings, rowing0

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! Just 3 tickets left! Email [email protected]! WOD for Saturday 072013 – 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...

One Bar, Big Challenge

July 18, 2013SiteplicityDaily Workouts, Endurance Workouts, Olympic Workouts, Strength Workoutsclean, deadlift, front squat, hang power clean, jerk, push jerk, push press, snatch grip deadlift0

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! ONLY 3 TICKETS LEFT! Email [email protected] WOD for Friday 071913 – 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...

Rebounding

July 17, 2013SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbox jumps, double unders, overhead squat, power snatch0

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! ONLY 3 TICKETS LEFT! Email [email protected] WOD for Thursday 071813 – 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,...

Grippin Wide

July 16, 2013SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbench press, burpees, deadhang pullups, push balls, toes to bar0

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! ONLY 3 TICKETS LEFT! Email [email protected] WOD for Wednesday 071713 – 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...

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