Siteplicity – Page 298 – Courage Fitness Durham

Power Snatched

April 30, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsback squat, box jumps, hang power snatch, power snatch, snatch0

WOD for Wednesday 050113 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Complete 3 Rounds (not timed) 1 Hang Power Snatch 1 Hang Snatch 1 Power Snatch 1 Snatch Use 40% 1RM for all Strength: Back Squat...

Chipping Away

April 29, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workoutsfront squat, muscle ups, power clean, pullups, push jerk, push press, run, thrusters0

WOD for Tuesday 043013 – 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: Kipping Pullups 5 Rounds: 5 sec on/5 sec off x 3 kipping swing (no pullup, just swing)...

Farewell Tour

April 28, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Kettlebell Workouts, Strength Workoutskettlebell swings, press, ring dips, toes to bar0

WOD for Monday 042913 – 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: Dips 3 sets @ 60% of max reps (ie, if your max set is 10 reps, you’ll...

Carrying Water

April 27, 2013SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workouts, Partner Workoutsoverhead carry, thrusters0

WOD for Sunday 042813 – 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: In teams of two, trade off...

Side To Side Like A Windshield Wiper

April 26, 2013SiteplicityDaily Workouts, Partner Workouts, Strength Workoutsair squats, burpees, run, step ups, windshield wipers0

WOD for Saturday 042713 – 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: For Time with a partner: 100...

Goblets Of Fire

April 25, 2013SiteplicityDaily Workouts, Olympic Workouts, Strength Workoutsclean, deadlift, goblet squat, hang power clean, pullups0

WOD for Friday 042613 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: EMOM for 8 minutes: Hang Power Clean from 1st position Full Clean from 1st position Use 40% 1RM Clean Strength Deadlift 5 reps @60% 3...

9 Minutes of Tabata

April 24, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsball slams, double unders, hang power snatch, snatch0

WOD for Thursday 042513 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: 1 minute of Single Unders 5 minutes of Double Unders (30 seconds on, 30 seconds off) Strength: Snatch 3 singles @70% 3 singles @75% 2...

Sit On The Bench

April 23, 2013SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbench press, burpee box jumps, deadhang pullups, handstand pushups, toes to bar0

CFD In House Weightlifting Meet Mark your calendars for Saturday, June 15th! Details coming soon! WOD for Wednesday 042413 – 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...

CFD Weightlifting Meet

April 23, 2013SiteplicityCourage Fitness Durham News0

CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th! This meet is designed specifically for first time and newly competitive weightlifters, ie ALL OF YOU! Singlets and weightlifting shoes are NOT required, and the competition will be held in pounds. Everyone should sign up to compete! It’s FREE!...

Cannon Ball Run

April 22, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Strength Workoutsback squat, deadlift, run, snatch0

CFD In House Weightlifting Meet Mark your calendars for Saturday, June 15th! Details coming soon! WOD for Tuesday 042313 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: EMOM for 6 minutes: Snatch from 1st position Snatch from...

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