Siteplicity – Page 318 – Courage Fitness Durham

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...

Russian Roulette

October 12, 2012SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workoutshandstand pushups, kettlebell swings, run0

FREE Nutrition Q&A – TODAY at noon! Register here WOD for Saturday 101312 – Click Here For Today’s Schedule Handstand Pushups 5 reps on the minute for 10 minutes –Rest– For Time: Run 400m 100 Russian KB Swings (52/35) Run 400m Post Front Squat Loads and Workout Rounds to Comments For the strength segment,...

Step To The Bar

October 11, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workoutsburpees, jerk, pullups, thrusters0

This is the rough design for our new hoodies! TODAY is the LAST DAY to reserve yours on the sign up sheet at the gym. There are four different styles and many different colors available. WOD for Friday 101212 – Click Here For Today’s Schedule Jerk – 90% 1RM 1-1-1-1-1 –Rest– AMRAP in 10...

Sorry Colleen

October 10, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbanded good mornings, front squat, pushups, ring dips, situps0

This is the rough design for our new hoodies! You can reserve yours before TOMORROW on the sign up sheet at the gym. There are four different styles and many different colors available. WOD for Thursday 101112 – Click Here For Today’s Schedule Front Squat – 85% 1RM 3-3-3-3-3 –Rest– Alternating Tabata Intervals (total...

Ten Ten Wins

October 9, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpees, deadlifts, double unders, hang snatch, snatch balance0

This is the rough design for our new hoodies! You can reserve yours before FRIDAY on the sign up sheet at the gym. There are four different styles and many different colors available. WOD for Wednesday 101012 – Click Here For Today’s Schedule Snatch Balance 2-2-2-2-2 Hang Snatch – 75% 1RM 8×1 –Rest– In...

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