Siteplicity – Page 302 – Courage Fitness Durham

When I Dip, You Dip, We Dip

March 25, 2013SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workouts, Strength Workoutsbox jumps, dips, kettlebell snatch, pistols, press, ring dips, ring rows0

WOD for Tuesday 032613 – 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: Press 5 reps @45% 5 reps @55% 3 reps @65% 5 sets of 4 reps @75% Skill:...

Shankle Complex

March 24, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workouts, Strength Workoutsburpees, clean, deadlift, hang clean, hang power clean, power clean, run, toes to bar0

WOD for Monday 032513 – 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 – “Shankle Complex” Complete 5 Rounds (not timed) 1 Deadlift 3 Hang Clean Pulls 1 Hang Clean 2 Jerks Use 40% 1RM for...

Maltz

March 23, 2013SiteplicityBenchmark Hero WODs, Daily Workoutsdips, farmer's walk, knees to elbows, run, situps0

WOD for Sunday 032413 – 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: “Partner “”Maltz””: 400m run 50 Pull-ups...

CF Open WOD 13.3

March 22, 2013SiteplicityBodyweight Workouts, Daily Workoutsdouble unders, muscle ups, wall ball0

We’ll be taking on CF Open WOD 13.3 this morning from 9-11! We will make sure all heats have enough space for all athletes who need to be able to do their Muscle Ups! WOD for Saturday 032313 – Click Here For Today’s Schedule CF Open WOD 13.3 Complete as many rounds and reps as...

Lightning Bolt

March 21, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workoutsdouble unders, run, snatch0

We’ll be taking on CF Open WOD 13.3 Saturday morning from 9-11! WOD for Friday 032213 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – (see video) Skill: Double Unders 1 minute of Single Unders 1 minute right foot Single Unders 1...

Spring Springiness

March 20, 2013SiteplicityDaily Workoutsbench press, broad jumps, burpees, dips, pullups, ring rows0

Check out the CF Open CFD Leaderboard through two workouts! Click here WOD for Thursday 032113 – 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 5 sets @70%...

Laddered Boxes

March 19, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Strength Workoutsback squat, box jumps, clean, jerk, snatch0

WOD for Wednesday 032013 – 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 Complete 5 Rounds (not timed – 1 minute rest between rounds) 1 Hang Power Snatch 1 Hang Snatch 1 Power Snatch 1 Snatch...

Jump, Push, Swing

March 18, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, deadlifts, farmer's walk, kettlebell swings, pullups0

WOD for Tuesday 031913 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: 8 Rounds: 5 reps of “Jump, Push, Swing” (see video below) Strength: Clean 5 singles @60% 5 singles @65% 5 singles @70% Conditioning: 6 Rounds...

Shotgun Six

March 17, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsburpees, dips, press, ring dips, ring pushups, wall ball0

Great job to all the CFDers who’ve copmleted CF Open Workout 13.2! All scores will be validated by Monday afternoon! WOD for Monday 031813 – 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,...

Partner Carry?

March 16, 2013SiteplicityDaily Workoutsoverhead carry, thrusters0

Great job to all the CFDers who’ve taken on CF Open Workout 13.2 so far! You have until 8pm tonight to get your scores recorded online! WOD for Sunday 031713 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs,...

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