Siteplicity – Page 314 – Courage Fitness Durham

Happy Thanksgiving 2012

November 21, 2012SiteplicityBenchmark Hero WODs, Bodyweight Workouts, Daily Workouts, Olympic Workoutsbox jumps, burpees, clean0

WOD for Thursday 112212 – WODs today at 9 and 10am “Klepto” 4 Rounds For Time: 27 Box Jumps (24/20) 20 Burpees 11 Squat Clean (145/105) Post Workout Time to Comments U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK,...

Unbalanced

November 20, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbox jumps, hang snatch, power clean, ring pushups, snatch balance0

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am! RSVP here WOD for Wednesday 112112 – Click Here For Today’s Schedule Sn Balance 2-2-2-2-2 Hang Snatch – 75% 8×1 –Rest– 5 Rounds For Time: 3 Power Cleans (75% bodyweight) 10 Ring Pushups 5 Box Jumps (30/24) Post Snatch Loads and Workout Time to...

Clean And Muscled

November 19, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Strength Workoutsback squat, banded good mornings, cleans, muscle ups0

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am! RSVP here WOD for Tuesday 112012 – Click Here For Today’s Schedule Back Squat 10 sets of 2 reps at 75% 1RM –Rest– 9-7-5 Reps For Time: Muscle Ups Clean (185/135) Finisher: Banded Good Mornings 100 Reps Post Back Squat Loads and Workout Time...

Torn Apart

November 18, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workoutsband pull aparts, jerk, pullups, push jerk, push press0

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am! RSVP here WOD for Monday 111912 – Click Here For Today’s Schedule Push Press Establish 1RM –Rest– 5 Rounds For Time: 5 Shoulder to Overhead (80% 1RM) 10 Pullups Finisher: Band Pull Aparts 100 Reps Post Push Press Loads and Workout Time to Comments...

Muscle Head

November 17, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squats, double unders, muscle ups, pullups, run0

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am! RSVP here WOD for Sunday 111812 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 12 minutes –Rest– 4 Rounds For Time: Run 200m 8 Back Squats (185/115) 12 Pullups 24 Double Unders Rest one minute between rounds Post...

Tabata Partners

November 16, 2012SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workouts, Partner Workoutsburpees, kettlebell swings, power snatch, tabata0

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am! RSVP here WOD for Saturday 111712 – Click Here For Today’s Schedule In teams of two, “Tabata” intervals – Each partner alternates until each partner has completed 8 20-second intervals for each movement: Power Snatch Burpees KB Swings Post Workout Reps to Comments For...

Gotta Get Up

November 15, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsdeadlifts, overhead squat, pullups, run, turkish get ups0

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am! RSVP here WOD for Friday 111612 – Click Here For Today’s Schedule Deadlift – 90% 1-1-1-1-1 –Rest– 3 Rounds for Time: Run 200m 10 Overhead Squat (115/75) 5 Chest to Bar Pullups Finisher: Turkish Get Ups 5 each side as heavy as...

Secret Service Snatches

November 14, 2012SiteplicityDaily Workouts, Kettlebell Workouts, Olympic Workoutsclean, hang clean, jerk, kettlebell snatch0

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am! RSVP here WOD for Thursday 111512 – Click Here For Today’s Schedule Hang Clean – 85% 2-2-2-2-2 Clean & Jerk – 85% 10×1 –Rest– AMRAP in 10 minutes: KB Snatch (52/35) Post Clean Loads and Workout Reps to Comments For the strength segment, first...

Deadlift Triplet

November 13, 2012SiteplicityDaily Workoutsbox jumps, deadlift, front squat, ring dips0

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am! RSVP here WOD for Wednesday 111412 – Click Here For Today’s Schedule Front Squat – 80% 3-3-3-3-3 –Rest– 21-15-9 Reps For Time: Deadlift (225/155) Box Jumps (24/20) Ring Dips Post Front Squats Loads and Workout Time to Comments For the strength segment, after...

Click, Click, Pull

November 12, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsdouble unders, handstand pushups, snatch, snatch pulls0

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am! RSVP here WOD for Tuesday 111312 – Click Here For Today’s Schedule Sn Pulls – 100% 2-2-2-2-2 Snatch – 80% 10×1 –Rest– AMRAP in 7 minutes: 50 Double Unders 9 HSPU Post Snatch Loads and Total Pullups Completed to Comments For the strength segment,...

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