Siteplicity – Page 319 – Courage Fitness Durham

Elbows High And Tight

October 2, 2012SiteplicityDaily Workouts, Strength Workoutsball slams, front squat, thrusters0

FREE Nutrition Q&A – Saturday, October 13th at noon Register here WOD for Wednesday 100312 – Click Here For Today’s Schedule Front Squat – 80% 1RM 3-3-3-3-3 –Rest– AMRAP in 8 minutes: 7 Double Thrusters (40/25) 7 Ball Slams (30/20) Post Front Squat Loads and Workout Rounds to Comments For the strength segment,...

Pullin and Snatchin

October 1, 2012SiteplicityDaily Workoutshang power clean, snatch, snatch pull0

FREE Nutrition Q&A – Saturday, October 13th at noon Register here WOD for Tuesday 100212 – Click Here For Today’s Schedule Snatch Pulls – 100% 1RM 2-2-2-2-2 Snatch – 80% 1RM 10×1 –Rest– Every minute on the minute for 8 minutes: 3 Hang Power Cleans (70% 1RM) Finisher: Banded Good Mornings 100 Reps...

A New Dawn, New PR

September 30, 2012SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsback squat, burpees, deadlifts0

Thanks to everyone who came for the 2nd Annual Xander Tribute Workout yesterday benefiting The Animal Protection Society of Durham! We raised over $1500 yesterday! If you’d still like to contribute you can do so here. WOD for Monday 100112 – Click Here For Today’s Schedule Back Squat Establish 1RM –Rest– 6 Rounds For Max...

2nd Annual Xander WOD

September 29, 2012SiteplicityDaily Workouts, Partner Workoutsbox jumps, burpees, deadlift, kettlebell snatch, run, wall ball0

Join us TODAY at 10am, 11am, and 12pm for our 2nd Annual Xander Tribute Workout benefiting The Animal Protection Society of Durham! If you can’t attend but would like to donate you can do so here. “A dog is the only thing on earth that loves you more than he loves himself.” —Josh Billings WOD...

Fall Chipper

September 28, 2012SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workoutsair squats, double unders, kettlebell swings, pullups, pushups, situps0

FREE Gymnastics Seminar TODAY @ Noon for all CFD Athletes Register here WOD for Saturday 092812 – Click Here For Today’s Schedule For Time: 100 Double Unders 75 KB Swings (52/35) 50 Pushups (hand release) 100 Air Squats 75 Situps 50 Pullups Post Workout Time to Comments COMMUNITY WORKOUT today at 11am! OPEN GYM today...

High Falutin

September 27, 2012SiteplicityDaily Workouts, Olympic Workoutsclean, high pull, kettlebell swings, run0

FREE Gymnastics Seminar TOMORROW @ Noon for all CFD Athletes Register here WOD for Friday 092812 – Click Here For Today’s Schedule Clean Establish 1RM –Rest– 4 Rounds For Time: 10 KB High Pulls (52/35) – each arm 20 American KB swings Run 200m Post Clean Loads and Workout Rounds to Comments For the Clean,...

Set Of Rings

September 26, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbench press, pushups, thrusters0

FREE Gymnastics Seminar THIS Saturday for all CFD Athletes Register here WOD for Thursday 092712 – Click Here For Today’s Schedule Bench Press (50%) 9 sets of 3 –Rest– 20-15-10-5 Reps For Time: Dumbbell Thrusters (40/25) Ring Pushups Post Bench Press Loads and Workout Rounds to Comments The goal is to move the weight as...

Rubber Bandit

September 25, 2012SiteplicityDaily Workoutsdeadlifts, kettlebell snatch, kettlebell swings, pullups0

FREE Gymnastics Seminar This Saturday for all CFD Athletes Register here WOD for Wednesday 092612 – Click Here For Today’s Schedule Banded Deadlifts 12 sets of 2 –Rest– AMRAP in 10 minutes: 5 One Arm KB Snatch -right (52/35) 5 One Arm KB Snatch – left 10 Pullups Finisher: Banded KB Swings 100 reps Post Deadlift...

Wall Ballin, Bear Crawlin

September 24, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbear crawls, snatch, wall balls0

FREE Gymnastics Seminar This Saturday for all CFD Athletes Register here WOD for Tuesday 092512 – Click Here For Today’s Schedule Snatch Establish 1RM –Rest– For Time: 80 Wall Balls (20/14) At the start of every minute, bear crawl across the gym (approximately 24′) and run back to the wall Post Snatch Loads and Workout...

Knees And Toes

September 23, 2012SiteplicityDaily Workoutsfloor press, hang power clean, pull aparts, toes to bar0

FREE Gymnastics Seminar This Saturday for all CFD Athletes Register here WOD for Monday 092312 – Click Here For Today’s Schedule Floor Press Establish 1RM –Rest– For Time: 9 Hang Power Cleans (185/115) 15 Toes To Bar 6 Hang Power Cleans 15 Toes To Bar 3 Hang Power Cleans 15 Toes To Bar Finisher: Band...

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