Siteplicity – Page 311 – Courage Fitness Durham

Wall Ball Sprints

December 20, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutspullups, push press, run, wall ball0

Please stop in this week to pick up your CFD branded holiday gift! WOD for Friday 122112 –Click Here For Today’s Schedule Push Press- 90% 1RM 1-1-1-1-1 –Rest– 20/15/10/5 Reps For Time: Wall Ball (20/14) Pullups Run 200m Post Push Press Loads and Workout Time to Comments For the strength segment, after warming up...

Technique On The Minute

December 19, 2012SiteplicityDaily Workouts, Olympic Workoutsdeadlift, overhead squats, power snatch0

Please stop in this week to pick up your CFD branded holiday gift! WOD for Thursday 122012 –Click Here For Today’s Schedule Deadlift – 85% 1RM 2-2-2-2-2 –Rest– Every minute on the minute, for 8 minutes: 1 Power Snatch + 2 Overhead Squats (as heavy as possible) Finisher: Banded KB Swings 100 reps Post...

Pushing and Pulling

December 18, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutshandstand pushups, jerk, pullups, push jerk, split jerk0

Please stop in this week to pick up your CFD branded holiday gift! WOD for Wednesday 121912 –Click Here For Today’s Schedule Jerk – 80% 1RM 3-3-3-3-3 –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: Handstand Pushups Chest To Bar Pullups Post Jerk Loads and Workout Time to Comments For the strength segment, after warming up perform...

Barbarians At The Gate

December 17, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsfront squat, muscle ups, overhead squats0

WOD for Tuesday 121812 –Click Here For Today’s Schedule Front Squat 10 sets of 2 reps at 75% 1RM –Rest– For Time: 30 Overhead Squat (95/65) 7 Muscle Ups 20 Overhead Squat 5 Muscle Ups Post Front Squat Loads and Workout Time to Comments For the Front Squat, after warming up set the bar to...

Dirty Thirties

December 16, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workoutsburpees, kettlebell swings, snatch, toes to bar0

Will you be in town during Christmas/New Year’s Week? Please take a minute and answer the survey question over on our Facebook page WOD for Monday 121712 –Click Here For Today’s Schedule Snatch Establish 1RM –Rest– 2 Rounds for time: 30 KB Swings (70/52) 30 Burpees 30 Toes To Bar Post Snatch Loads and Total...

Rowed Out

December 15, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Kettlebell Workoutshandstand pushups, kettlebell swings, row0

WOD for Sunday 121612 –Click Here For Today’s Schedule Handstand Pushups –Rest– You will complete 10 Rounds. Start a running clock. You have one minute to complete 100m row and then max KB Swings (52/35) with the time remaining. Rest 1 minute between efforts. Post KB Load and Total Swings to Comments For the skill...

Achilles Heal?

December 14, 2012SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutsbox jumps, pullups, pushups0

Join Dr. Stew of Active Life Concepts this morning at 8:30 for a FREE SEMINAR on eating healthy and keeping on track during the holidays! WOD for Saturday 121512 –Click Here For Today’s Schedule In teams of two, with only one partner working at any given time, and partners alternating each full round, complete as...

Hip Opener

December 13, 2012SiteplicityBenchmark WODs, Daily Workouts, Endurance Workouts, Strength Workoutsback squat, deadlifts, handstand pushups0

Join Dr. Stew of Active Life Concepts Saturday morning at 8:30 for a FREE SEMINAR on eating healthy and keeping on track during the holidays! WOD for Friday 121412 –Click Here For Today’s Schedule Back Squat – 90% 1RM 1-1-1-1-1 –Rest– “Diane” 21-15-9 Reps For Time: Deadlift (225/155) Handstand Pushups Post Back Squat...

Farmer’s Bells

December 12, 2012SiteplicityDaily Workouts, Kettlebell Workouts, Strength Workoutsfarmer's walk, goblet squats, kettlebell swings, push press0

Will you be in town during Christmas/New Year’s Week? Please take a minute and answer the survey question over on our Facebook page WOD for Thursday 121312 – Click Here For Today’s Schedule Push Press – 85% 1RM 2-2-2-2-2 –Rest– 3 Rounds For Time: 10 KB Swings (70/52) 10 Squats with KB in...

Toe The Line

December 11, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Strength Workoutsclean, deadlift, double unders, jerk, toes to bar0

Registration for the 2013 Reebok Strength & Conditioning Games starts January 30th! We will be hosting the Open WODs every Saturday when they begin! WOD for Wednesday 121212 – Click Here For Today’s Schedule Deadlift – 80% 1RM 3-3-3-3-3 –Rest– AMRAP in 12 minutes: 3 Clean and Jerks (65% 1RM) 9 Toes to...

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