Siteplicity – Page 316 – Courage Fitness Durham

Friday Squats

November 1, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Kettlebell Workouts, Strength Workoutsback squat, handstand pushups, snatch grip deadlift, turkish situps0

WOD for Friday 110212 – Click Here For Today’s Schedule Back Squat – 90% 1-1-1-1-1 –Rest– 5 Rounds For Time: 5 Snatch Grip Deadlift (1¼ bodyweight) 10 Handstand Pushups Finisher: Turkish Situps 3 sets of 8 each side Post Back Squat Loads and Workout Time to Comments For the strength segment, after warming up...

Turning Point

October 31, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbox jumps, face pulls, overhead walking lunges, push press, pushups0

WOD for Thursday 110112 – Click Here For Today’s Schedule Push Press – 85% 2-2-2-2-2 –Rest– AMRAP in 8 minutes: 8 Turning Box Jumps (20”) (4 left, 4 right) 16 Pushups 24 Overhead Walking Lunges (45/25) Finisher: Face Pulls 100 Reps Post Push Press Loads and Workout Rounds Completed to Comments For the strength...

Scary Deadlifts

October 30, 2012SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workouts, Strength Workoutsdeadlift, good mornings, kettlebell swings, pullups0

WOD for Wednesday 103112 – Click Here For Today’s Schedule Deadlift – 80% 3-3-3-3-3 –Rest– 9-15-21 Reps For Time: KB Swings (52/35) Pullups Finisher: Banded Good Mornings 100 Reps Post Clean Loads and Workout Time to Comments For the strength segment, after warming up perform 5 sets of 3 rep Deadlifts at 80% 1RM. ...

Stranded At The Drive In

October 29, 2012SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workouts, Olympic Workoutsclean, clean pulls, double unders, kettlebell snatch0

WOD for Tuesday 103012 – Click Here For Today’s Schedule Clean Pulls – 100% 2-2-2-2-2 Clean – 80% 10×1 –Rest– 4 Rounds For Time: 10 right arm KB Snatch (52/35) 10 left arm KB Snatch 50 Double Unders Post Clean Loads and Workout Time to Comments For the strength segment, first perform 5 sets of...

Front Squats, Bro!

October 28, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsfront squat, pullups, run, thrusters0

WOD for Monday 102912 – Click Here For Today’s Schedule Front Squats Establish 1RM –Rest– 3 Rounds For time: 15 Pullups Run 200m 20 Thrusters (65/45) Rest 1 minute between rounds Post Workout Time to Comments For the Front Squat, take 20-25 minutes to warm up and set a 1RM for the day. You should...

Partner Relay

October 27, 2012SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutsburpees, run, wall ball0

THANKS to everyone who came to the HALLOWEEN PARTY! WOD for Sunday 102812 – Click Here For Today’s Schedule In teams of two, with only one partner working at any time, complete: 150 Wall Ball Shots (20/14) 1200m Relay Run with Med Ball (break up any way) 100 Burpees Post Workout Time to Comments...

Save The Tatas

October 26, 2012SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workouts, Olympic Workoutsclean, jerk, muscle ups0

CFD HALLOWEEN PARTY is TONIGHT at 7pm! RSVP here Wanna help with decorations? Be here at noon for about an hour! WOD for Saturday 102712 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 12 minutes –Rest– “Grace” For Time: 30 Clean and Jerks (135/95) Post Workout Time to Comments...

Run, Snatch, Run

October 25, 2012SiteplicityDaily Workouts, Endurance Workouts, Kettlebell Workouts, Olympic Workoutshang snatch, kettlebell snatch, overhead squat, run0

CFD HALLOWEEN PARTY is TOMORROW at 7pm! RSVP here WOD for Thursday 102612 – Click Here For Today’s Schedule Overhead Squat 2-2-2-2-2 Hang Snatch – 75% 8×1 –Rest– For Time: Run 400m 30 KB Snatch – right (52/35) 30 KB Snatch – left Run 400m Post Overhead Squat and Hang Snatch Loads and Workout Time...

Pieces of Fran

October 24, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squat, pullups, thrusters0

CFD HALLOWEEN PARTY is this Saturday at 7pm! RSVP here If you can help with putting up the decorations on Saturday afternoon please email [email protected] WOD for Thursday 102512 – Click Here For Today’s Schedule Back Squat – 85% 2-2-2-2-2 –Rest– 9 Rounds For Time: 5 Thrusters (105/75) 5 Pullups Post Back Squat Loads and...

Doubling Over

October 23, 2012SiteplicityDaily Workoutsdouble unders, push press, run0

CFD HALLOWEEN PARTY is this Saturday at 7pm! RSVP here If you can help with putting up the decorations on Saturday afternoon please email [email protected] WOD for Wednesday 102412 – Click Here For Today’s Schedule Push Press – 80% 3-3-3-3-3 –Rest– 3 Rounds For Time: Run 400m 75 Double Unders Post Push Press Loads and...

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