Siteplicity – Page 317 – Courage Fitness Durham

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...

Lizard Lick Towing

October 18, 2012SiteplicityBenchmark WODs, Daily Workouts, Strength Workoutsclean, front squat, ring dips0

FREE Gymnastics Workshop with Coach Allison next Saturday! ONE SPOT LEFT! Register here WOD for Friday 101912 – Click Here For Today’s Schedule Front Squat – 90% 1-1-1-1-1 –Rest– “Elizabeth” 21-15-9 Reps For Time: Squat Cleans (135/95) Ring Dips Post Snatch Loads and Workout Time to Comments For the strength segment, after warming up perform...

Snatched Right Up

October 17, 2012SiteplicityDaily Workouts, Olympic Workoutsburpees, power snatch, snatch, snatch pulls0

FREE Gymnastics Workshop with Coach Allison next Saturday! ONE SPOT LEFT! Register here WOD for Thursday 101812 – Click Here For Today’s Schedule Snatch Pulls – 100% 2-2-2-2-2 Snatch – 80% 10×1 –Rest– 10 Rounds For Time: 3 Power Snatches (70% 1RM) 3 Burpees Post Snatch Loads and Workout Time to Comments For the strength...

Swinging Away

October 16, 2012SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workouts, Strength Workoutsback squat, kettlebell swings, overhead walking lunges0

FREE Gymnastics Workshop with Coach Allison next Saturday! ONE SPOT LEFT! Register here WOD for Wednesday 101712 – Click Here For Today’s Schedule Back Squat – 80% 3-3-3-3-3 –Rest– 5 Rounds For Time: 20 OH Walking Lunges (45/35) 30 KB Swings (52/35) Post Back Squat Loads and Workout Time to Comments For the strength segment,...

Band Aided

October 15, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbench press, double unders, pullups, pushups0

FREE Gymnastics Workshop with Coach Allison this Saturday! TWO SPOTS LEFT! Register here WOD for Tuesday 101612 – Click Here For Today’s Schedule Bench Press – 50% bar weight + 20% band tension 9 sets of 3 –Rest– AMRAP in 12 minutes: 5 Pullups 10 Pushups 15 Double Unders Post Bench Press Loads and Workout...

Tighten Up Those Burpees

October 14, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Kettlebell Workouts, Strength Workoutsball slams, burpees, deadlift, turkish get ups0

FREE Gymnastics Workshop with Coach Allison this Saturday! TWO SPOTS LEFT! Register here WOD for Monday 101512 – Click Here For Today’s Schedule Deadlift Establish 1RM –Rest– For Time: 1-2-3-4-5-6-7-8-9-10 Ball Slams 10-9-8-7-6-5-4-3-2-1 Burpees Finisher: Turkish Get Ups 10 Reps each side Post Deadlift Loads and Workout Time to Comments For the Deadlift, take...

Partner Clean Up

October 13, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Partner Workoutsclean, muscle ups0

FREE Gymnastics Workshop with Coach Allison next Saturday! TWO SPOTS LEFT! Register here WOD for Sunday 101412 – Click Here For Today’s Schedule In teams of two, complete as many Squat Cleans as possible in 20 minutes. Partner A performs either 3 Muscle Ups or 10 Ring Dips, while Partner B performs as many Squat...

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