Siteplicity – Page 320 – Courage Fitness Durham

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...

It’s Suuuuuumo Tiiiime!

September 22, 2012SiteplicityDaily Workoutsburpees, pullups, sumo deadlift high pull0

FREE Gymnastics Seminar next Saturday for all CFD Athletes Register here WOD for Sunday 092212 – Click Here For Today’s Schedule Sumo Deadlift Establish 1RM –Rest– For Time: 6 Rounds of 6 burpees/6 pullups Run 400m 5 Rounds of 5 burpees/5 pullups Run 400m 4 Rounds of 4 burpees/4 pullups Run 400m Post Deadlift Loads...

It’s Not Helen

September 21, 2012SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workoutshandstand pushups, kettlebell swings, push press, run0

Check out this great Saturday morning running AND Yoga event from our friends at Lululemon – Click here WOD for Saturday 092212 – Click Here For Today’s Schedule Handstand Pushups 5 reps on the minute for 12 minutes –Rest– Metcon: 4 Rounds: Run 200m 21 KB Swings (52/35) 12 Push Press (115/75) Rest 2...

Thin Skinned

September 20, 2012SiteplicityBenchmark WODs, Daily Workouts, Endurance Workouts, Strength Workoutsburpees, deadlifts, skin the cats0

Check out this great Saturday morning running AND Yoga event from our friends at Lululemon – Click here WOD for Friday 092112 – Click Here For Today’s Schedule Skin the Cats 18-20 total reps in sets of 1, 2, or 3 at a time –Rest– For Time: 5 Rounds For Time: 5 Deadlifts (275/185) 10...

Assume The Position

September 19, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, clean pulls, double unders, pullups0

Check out this great Saturday morning running AND Yoga event from our friends at Lululemon – Click here WOD for Thursday 092012 – Click Here For Today’s Schedule Clean Pulls 5 sets of 2 reps @100% 1RM Cleans 8-10 reps @80% 1RM –Rest– 5 Rounds For Time: Max Rep Pullups 21 Double Unders Post Clean...

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