Siteplicity – Page 299 – Courage Fitness Durham

Double Bell Ringing

April 21, 2013SiteplicityDaily Workouts, Endurance Workouts, Kettlebell Workouts, Olympic Workoutsclean, double kettlebell swings, kettlebell clean, kettlebell swings, kipping pullups, muscle ups0

WOD for Monday 042213 – 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)...

Dynamos

April 20, 2013SiteplicityBodyweight Workouts, Strength Workoutsdynamic pushups, jumping lunges, pullups, pushups, situps0

WOD for Sunday 042113 – 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: 10 Rounds For Time: 5 Chest...

Hellbarrows

April 19, 2013SiteplicityBodyweight Workouts, Daily Workouts, Partner Workouts, Strength Workoutswheelbarrow walks0

We are considering an in house, CFD athletes only, weightlifting meet on a Saturday in early June. This meet would be competed in pounds and the general rules of the Snatch and Clean and Jerk would apply. No singlets required! There will be no weight classes and winners will be determined based on Sinclair Total. ...

Beam Me Up, Scottie

April 18, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsdips, press, ring dips0

Not All Conditioning Is The Same

April 17, 2013SiteplicityDaily Workouts, Olympic Workouts, Strength Workoutsback extensions, clean, deadlift, front squat, good mornings, hang clean0

WOD for Thursday 041813 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Clean Work 5 rounds of 3 Unbroken Hi-Hang Cleans @ 35% 1RM Clean 90 seconds rest between rounds Strength: Deadlift 5 reps @55% 3 reps...

Sit On It

April 16, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsdouble unders, row, snatch, toes to bar0

WOD for Wednesday 041713 – 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 30 seconds of Singles – right 30 seconds of Singles – left 4 minutes of Tabata Double Unders (20 seconds...

Farming Work

April 15, 2013SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbench press, burpees, farmer's walk, slam balls, thrusters0

WOD for Tuesday 041613 – 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 Test for 1 set max (no more than 3 attempts) Strength: Bench Press 5 reps...

Programming Update, Pt. 3

April 15, 2013SiteplicityDaily Workouts0

Sunday marked the end of our most recent programming update six weeks ago and a new cycle begins today. The Coaches have made a few adjustments for the upcoming 6 weeks, but for the most part things will remain the same, particularly with the skill and strength work. A couple notes: – We have lowered...

Second Time Around

April 14, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsback squat, box jumps, kettlebell swings, overhead squat, snatch0

WOD for Monday 041513 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Snatch Work EMOM for 8 minutes: Full Snatch (35-40% 1RM) Strength: Back Squat 5 reps @50% 5 reps @65% 3 reps @80% 2 reps @90%...

Triple 30s

April 13, 2013SiteplicityBodyweight Workouts, Endurance Workouts, Olympic Workoutshang power cleans, pushups0

WOD for Sunday 041413 – 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: 3 Rounds For Time: 30 Hang...

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