Siteplicity – Page 317 – Courage Fitness Durham

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...

Explosive Pushups

October 22, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Strength Workoutsbanded kettlebell swings, deadlifts, power cleans, pushups0

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 Tuesday 102312 – Click Here For Today’s Schedule Banded Deadlifts – 50% 1RM bar weight + 30% 1RM band tension 12 sets of 2 reps –Rest– 7 Rounds...

More Than A Mouthful

October 21, 2012SiteplicityBenchmark WODs, Daily Workouts, Endurance Workouts, Olympic Workoutsclean, double udners, jerk, overhead walking lunges, push jerk, situps, split jerk0

CFD HALLOWEEN PARTY is this Saturday at 7pm! RSVP here WOD for Monday 102212 – Click Here For Today’s Schedule Clean and Jerk Establish 1RM –Rest– AMRAP in 15 minutes: 10 Overhead Reverse Alternating Lunge (45/35) 15 Situps 20 Double Unders Post Clean and Jerk Loads and Workout Rounds to Comments For the Clean &...

Stomp The Yard

October 20, 2012SiteplicityDaily Workoutshandstand pushups, pullups, step ups0

FREE Gymnastics Workshop with Coach Allison next Saturday! ONE SPOT LEFT! Register here WOD for Sunday 102112 – Click Here For Today’s Schedule For Time: 40 Handstand Pushups 40 Pullups 40 KB Step Ups w/2 pood in each hand (20” box) Post Workout Time to Comments For the conditioning workout, hold two of the heaviest...

Swingin’ Doubles

October 19, 2012SiteplicityDaily Workoutsdouble unders, kettlebell swings0

FREE Gymnastics Workshop with Coach Allison next Saturday! ONE SPOT LEFT! Register here WOD for Saturday 102012 – Click Here For Today’s Schedule In teams of two, complete the following for time: 50 KB Swings (52/35) 10 Double Unders 40 KB Swings 20 Double Unders 30 KB Swings 30 Double Unders 20 KB Swings 40...

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