Siteplicity – Page 321 – Courage Fitness Durham

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...

Thrustering

September 12, 2012SiteplicityBodyweight Workouts, Daily Workoutshandstand pushups, pullups, thrusters0

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Thursday 091312 – Click Here For Today’s Schedule Handstand Pushups 5 reps on the minute for 10 minute –Rest– 1-2-3-4-5-6-7-8-9-10 Reps For Time: Pullups DB Thrusters (40/25) Post Workout Time to Comments For the strength...

Achilles Heel

September 11, 2012SiteplicityDaily Workouts, Olympic Workouts, Strength Workoutsbox jumps, deadlift, knees to elbows, snatch, snatch pulls0

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Wednesday 0911212 – Click Here For Today’s Schedule Snatch Pulls 5 sets of 2 reps at 100% 1RM Snatch 8-10 reps at 80% 1RM –Rest– 21-15-9 Reps For Time: Deadlift (225/155) Box Jumps (24/20) Knees...

Never Forgotten

September 10, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsburpees, front squats, overhead squats, press, push jerk, sumo deadlift high pulls, thrusters0

WOD for Tuesday 091112 – Click Here For Today’s Schedule Press (65%) 9 sets of 3 reps –Rest– “Air Force” Complete the following for time, but do 4 burpees at the start of each minute: 20 Thrusters (95/65) 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Post Press Loads...

Band Together

September 9, 2012SiteplicityDaily Workouts, Endurance Workouts, Olympic Workouts, Strength Workoutsclean, deadlifts, good mornings, hang clean0

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Monday 091012 – Click Here For Today’s Schedule Banded Deadlifts 12 sets of 2 reps –Rest– On the minute for 10 minutes: 1 Clean + 1 Hang Clean @80% 1RM Finisher: Banded Good Mornings 100...

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