Siteplicity – Page 302 – Courage Fitness Durham

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,...

CF Open WOD 13.2

March 15, 2013SiteplicityBenchmark WODs, Daily Workoutsbox jumps, deadlift, jerk, press, push press0

We will be running CF Open WOD 13.2 from 9-11am this morning! Come in, get warmed up, and be ready to go! WOD for Saturday 031613 – Click Here For Today’s Schedule CF Open WOD 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to Overhead (115/75) 10 Deadlift...

Heavy Pulling In Progress

March 14, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Strength Workoutsclean, deadlift, hang power clean, toes to bar0

Running and Endurance Workshop on THIS Saturday Couple spots left! Click here for more info WOD for Friday 031513 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – (see video) Skill: Cleans EMOM for 8 mins: Hang Power Clean from 1st position...

Double Trouble Tabata

March 13, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbox jumps, double unders, snatch, thrusters0

Running and Endurance Workshop on THIS Saturday Couple spots left! Click here for more info WOD for Thursday 031413 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – (see video) Skill: Jump Ropes 1 minute Single Unders 5 minutes of 30 sec...

Situp Cindy

March 12, 2013SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbench press, pullups, pushups, situps0

Running and Endurance Workshop on Saturday, March 16th Couple spots left! Click here for more info WOD for Wednesday 031213 – 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...

Snatchically Delicious

March 11, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsback squat, double unders, power snatch, snatch, wall ball0

Running and Endurance Workshop on Saturday, March 16th Couple spots left! Click here for more info WOD for Tuesday 031213 – 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: Snatch from 1st position Snatch from...

Swinging Like A Rusty Gate

March 10, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsball slams, burpees, clean, pullups0

Great job to everyone who competed in CF Open Workout 13.1! Looking forward to another one this week! WOD for Monday 031113 – 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...

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