Siteplicity – Page 312 – Courage Fitness Durham

When I Dip, You Dip

December 10, 2012SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workouts, Olympic Workoutsclean, clean pulls, kettlebell swings, ring dips0

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 Tuesday 121112 – Click Here For Today’s Schedule Clean Pulls – 100% 1RM 2-2-2-2-2 Clean – 80% 1RM 10×1 –Rest– AMRAP in 8 minutes: 8 Ring Dips...

Speed Is What We Need

December 9, 2012SiteplicityDaily Workouts, Endurance Workouts, Olympic Workouts, Strength Workoutsdouble unders, front squat, power snatch0

Registration for the 2013 Reebok Strength & Conditioning Games starts January 30th! Get ready for the Open! WOD for Monday 121012 – Click Here For Today’s Schedule Front Squat Establish 1RM –Rest– AMRAP in 10 minutes: 45 Double Unders 7 Power Snatches (95/75) Post Front Squat Loads and Workout Rounds to Comments For the Front...

Double Threesomes

December 8, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Team Workoutsbox jumps, burpees, power clean, pullups, pushups0

Thanks to everyone who came to the Holiday Party last night! WOD for Sunday 120912 – Click Here For Today’s Schedule In teams of three, AMRAP in 15 minutes: 3 Power Clean (135/95) 6 Pushups 9 Box Jumps (24/18) Rest EXACTLY five minutes, and then: In teams of three, AMRAP in 15 minutes: 5 Pullups...

Death By This and That

December 7, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpees, muscle ups, power clean0

Join us for our Annual Holiday Party TONIGHT! Details and RSVP here WOD for Saturday 120812 – Click Here For Today’s Schedule Muscle Ups Practice, then 3 reps on the minute for 10 minutes –Rest– Death by Power Clean and Burpees Start a running clock. Do 1 power clean (135/95) & 2 Burpees. Then...

Snatched Out

December 6, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workoutsbox jumps, handstand pushups, hang snatch, overhead squats, power snatch0

Join us for our Annual Holiday Party Saturday Night! Details and RSVP here WOD for Friday 120712 – Click Here For Today’s Schedule Overhead Squat – 70% 1RM 2-2-2-2-2 Hang Snatch 8-10 singles –Rest– AMRAP in 8 minutes: 4 Power Snatch (95/65) 8 HSPU 12 Box Jumps (24/20) Post OHS and Hang Snatch Loads and...

Back Squats, and Deadlifts, and Ring Dips, Oh My!

December 5, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squat, deadlifts, ring dips, ring pushups0

Join us for our Annual Holiday Party Saturday Night! Details and RSVP here WOD for Thursday 120612 – Click Here For Today’s Schedule Back Squat – 85% 1RM 2-2-2-2-2 –Rest– Complete Five 90 second rounds: You have 90 seconds to complete the following: 4 Deadlifts (315/225) Max Rep Ring Dips Post Back Squat Loads and...

Double KBs

December 4, 2012SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workouts, Strength Workoutsbox jumps, clean, face pulls, press, push press0

Join us for our Annual Holiday Party THIS Saturday! Details and RSVP here WOD for Wednesday 120512 – Click Here For Today’s Schedule Push Press – 80% 1RM 3-3-3-3-3 –Rest– 3 Rounds For Time: 12 Double KB Clean & Press (as heavy as possible) 12 Box Jumps (24/20) Finisher: Banded Face Pulls 100 Reps Post...

Six Course Meal

December 3, 2012SiteplicityDaily Workoutsback squat, burpees, deadlifts, run0

Join us for our Annual Holiday Party next Saturday, December 8th! Details and RSVP here WOD for Tuesday 120412 – Click Here For Today’s Schedule Banded Deadlifts – 50% bar weight + 30% band tension 12 sets of 2 reps –Rest– 30 Back Squat (1x body weight) Sprint 200m 30 6-Count Burpees Post Deadlift Loads...

Thrusting Up

December 2, 2012SiteplicityDaily Workouts0

Join us for our Annual Holiday Party next Saturday, December 8th! Details and RSVP here WOD for Monday 120312 – Click Here For Today’s Schedule Clean and Jerk Establish 1RM –Rest– 9-6-3 Reps For Time: Thruster (70% of C&J 1RM) Muscle Ups Post Clean and Jerk Loads and Workout Time to Comments For the Clean...

Rowing Machines

December 1, 2012SiteplicityBenchmark WODs, Daily Workouts, Endurance Workoutsrow0

Join us for our Annual Holiday Party next Saturday, December 8th! Details and RSVP here WOD for Sunday 120212 – Click Here For Today’s Schedule Skill: Rings –Rest– 4 Rounds: Row 1000m Rest 4:00 between bouts Post Time for Each 1000m Row to Comments For the skill segment, Coach Paul will have you playing and...

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