Siteplicity – Page 315 – Courage Fitness Durham

Hooded Menace

November 11, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsback squat, pullups, thrusters0

If you ordered a CFD Hoodie, they are in! You can pick yours up anytime this week. Just ask your Coach! WOD for Monday 111212 – Click Here For Today’s Schedule Back Squat Establish 1RM –Rest– Complete 5 two-minute Rounds: 7 Thrusters (135/95) Max Rep Pullups *Rest 60 seconds between rounds Post Back Squat Loads...

Veterans Day 2012

November 10, 2012SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutspushups, situps, walking lunges, wall ball0

THANK YOU to all of our athletes and friends who have served! “Freedom is never free.” WOD for Sunday 111112 – Click Here For Today’s Schedule In Teams of Two: 15 Minute AMRAP Partner A: 10 Wall Balls (20/14) 15 Hand Release Pushups 20 Abmat Situps Partner B (time keeper): 60m Walking Lunges Post Rounds...

Strategy Meeting

November 9, 2012SiteplicityDaily Workoutsburpees, parallette shoot throughs, situps, toes to bar0

WOD for Saturday 111012 – Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps –Rest– Complete the following for time: First, 50 Abmat Situps Complete 30 ground to overhead (135/95) and 30 Burpees as fast as possible. Then, 50 Toes to Bar You may do any combination of movements to get the bar overhead....

Push Pressed

November 8, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsair squats, face pulls, handstand pushups, push press, run0

WOD for Friday 110912 – Click Here For Today’s Schedule Push Press – 90% 1RM 1-1-1-1-1 –Rest– 3 Rounds For Time: Run 200m 7 Handstand Pushups 50 Air Squats Finisher: Face Pulls 100 Reps Post Push Press Loads and Workout Time to Comments For the strength segment, after warming up perform 5 sets of single...

Anyway You Want It

November 7, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdeadlifts, jerk, pullups, push jerk, push press, toes to bar0

WOD for Thursday 110812 – Click Here For Today’s Schedule Deadlift – 85% 1RM 2-2-2-2-2 Metcon: 4 Rounds For Time: 5 Any Way Overhead (185/135) 5 Deadhang Pullups 10 Toes To Bar Post Deadlift Loads and Workout Time to Comments For the strength segment, after warming up perform 5 sets of 2 rep Deadlifts at...

Jumping Jahosafat

November 6, 2012SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workouts, Olympic Workoutsburpees, jerk, jumping squats, kettlebell swings0

WOD for Wednesday 110712 – Click Here For Today’s Schedule Jerk – 80% 1RM 3-3-3-3-3 Metcon: 5 Rounds For Time: 20 Barbell Jumping Squats (45/35) 15 Kettlebell Swings (52/35) 10 Burpees Post Jerk Loads and Workout Time to Comments For the strength segment, after warming up perform 5 sets of 3 rep Jerks of any...

Squatapalooza

November 5, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsfront squats, pistols, run, wall ball0

WOD for Tuesday 110512 – Click Here For Today’s Schedule Front Squat – 75% 1RM 10 sets of 2 Reps –Rest– 5 Rounds For Time 10 Pistols 15 Wall Ball (20/14) Run 200m Post Front Squat Loads and Workout Rounds to Comments For the strength segment, after warming up perform 10 sets of 2 rep...

Snatchin’ And Stealin’

November 4, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workoutsdouble unders, push press, pushups, snatch0

WOD for Monday 110412 – Click Here For Today’s Schedule Snatch Establish 1RM –Rest– AMRAP in 12 minutes: 5 Push Press (65% bodyweight) 10 Pushups 15 Double Unders Post Snatch Loads and Workout Rounds to Comments For the Snatch, take 20-25 minutes to warm up and set a 1RM for the day. You should work...

A Case Of The “DT”s

November 3, 2012SiteplicityBenchmark Hero WODs, Bodyweight Workouts, Daily Workouts, Olympic Workoutsdeadlifts, handstand pushups, hang power cleans, push jerks0

WOD for Sunday 110412 – Click Here For Today’s Schedule Handstand Pushups 5 reps on the minute for 10 minutes –Rest– “DT” 5 Rounds For Time: 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks Post Team Workout Time to Comments For the skill segment, determine your appropriate scaling option for HSPUs. Perform 5...

Partner WOD Triplet And Then Some

November 2, 2012SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutsair squats, box jumps, burpees, push press0

WOD for Saturday 110312 – Click Here For Today’s Schedule In Teams of Two, For Time: 30 Air Squats 400m Plate Carry (45/25) Then… 3 Rounds of: 20 Over the Box Jumps (24/20) 20 Burpees 20 Push Press (45/35) Then… 30 Air Squats 400m Plate Carry (45/25) *Both partners run at the same time. Both...

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