Siteplicity – Page 320 – Courage Fitness Durham

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...

Wrap Those Pits

September 18, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbench press, burpees, overhead squat0

FREE Gymnastics Seminar for all CFD Athletes! Saturday, September 29th – Register here WOD for Wednesday 091912 – Click Here For Today’s Schedule Bench Press 9 sets of 3 reps @50% 1RM –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: Overhead Squat (95/65) Burpees Post Bench Press Loads and Workout Time to Comments The goal is to move...

Power Hung

September 17, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Strength Workoutsback extensions, back squat, ball slams, hang power clean0

FREE Gymnastics Seminar for all CFD Athletes! Saturday, September 29th – Register here WOD for Tuesday 091812 – Click Here For Today’s Schedule Back Squat 12 sets of 2 reps @65% –Rest– For Time: 9 Hang Power Cleans (185/105) 10 Ball Slams (30/20) 6 Hang Power Cleans 15 Ball Slams 3 Hang Power Cleans 20...

Russian Bears

September 16, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Kettlebell Workoutsbox jumps, kettlebell swings, muscle ups, run0

FREE Gymnastics Seminar for all CFD Athletes! Saturday, September 29th – Register here WOD for Monday 091712 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 10 minutes –Rest– 10 Rounds For Time: 10 Russian KB Swings (pick weight) 5 Box Jumps (24/20) Run 100m Post Workout Time to Comments...

Pressed Pants

September 15, 2012SiteplicityDaily Workoutsball slams, face pulls, push press, toes to bar0

FREE Gymnastics Seminar for all CFD Athletes! Saturday, September 29th – Register here WOD for Sunday 091612 – Click Here For Today’s Schedule Push Press Establish 1RM –Rest– 5 Rounds For Time: 10 Ball Slams (30/20) 10 Toes to Bar Run 200m Finisher: Face Pulls 100 reps Post Push Press Loads and Workout Rounds Completed...

Lateral Move

September 14, 2012SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutsburpees, hang snatch, jerk, run0

FREE Gymnastics Seminar for all CFD Athletes! Saturday, September 29th – Register here WOD for Saturday 091512 – Click Here For Today’s Schedule Hang Snatch 12-15 reps at 80% 1RM –Rest– AMRAP in 15 minutes: 5 Shoulder to Overhead (135/95) 10 Burpees with lateral jump over bar Run 200m Post Snatch Loads and Workout Rounds Completed to Comments...

Lift Big, Big Lift

September 13, 2012SiteplicityDaily Workoutsback squat, double unders, front squat0

FREE Gymnastics Seminar for all CFD Athletes! Saturday, September 29th – Register here WOD for Friday 091412 – Click Here For Today’s Schedule Back Squat Establish 1RM –Rest– On the minute for 10 minutes: 3 Front Squats Max Rep Double Unders Finisher: Turkish Get Ups 10 reps each side – as heavy as possible Post...

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