Siteplicity – Page 322 – Courage Fitness Durham

Hangman’s Noose

September 8, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutshang clean, hang power snatch, row, toes to bar0

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Sunday 090912 – Click Here For Today’s Schedule Hang Clean 12-15 reps at 80% 1RM –Rest– 3 Rounds For Time Row 500m 15 Hang Power Snatch (115/75) 15 Toes to Bar Post Hang Clean and...

Cluster Bomb

September 7, 2012SiteplicityDaily Workoutsband pull aparts, bench press, clusters, muscle ups0

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Saturday 090812 – Click Here For Today’s Schedule Bench Press – medium grip Establish 1RM –Rest– 5 Rounds For Time: 3 Muscle Ups 6 Clusters (135/95) Finisher: Band Pull Aparts 100 Reps Post Bench Press...

Barred

September 6, 2012SiteplicityBodyweight Workouts, Daily Workoutsdeadlift, hang power clean, jerk, parallette shoot throughs, push jerk, split jerk0

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Friday 090712 – Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps –Rest– On the minute for 12 Minutes: 5 Deadlifts 2 Hang Power Clean (75% 1RM) 1 Jerk Post Workout Time to...

Trade Deficit

September 5, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbox jumps, deficit deadlift, dumbbell situps, handstand pushups, run0

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Thursday 090612 – Click Here For Today’s Schedule Deficit Deadlift Establish 1RM –Rest– 3 Rounds for Time: 10 Right Turn Box Jumps (20”) 10 Left Turn Box Jumps 15 Handstand Pushups 200m Run Finisher: Overhead...

Rollin Downhill

September 4, 2012SiteplicityDaily Workouts, Kettlebell Workouts, Olympic Workouts, Strength Workoutsclean, front squat, kettlebell swings0

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Wednesday 090512 – Click Here For Today’s Schedule Clean Establish 1RM –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: Front Squat (115/75) KB Swings (52/35) Post Clean Loads and Workout Time to Comments For the Clean, take 20-25...

Back To The Grind

September 3, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbox jumps, deadlifts, snatch0

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Tuesday 090412 – Click Here For Today’s Schedule Snatch Establish 1RM –Rest– 9-6-3 Reps For Time: Deadlift (315/225) Box Jumps (36/30) Post Time For Each Test to Comments For the Snatch, take 20-25 minutes to...

No Rest For The Weary

September 2, 2012SiteplicityBodyweight Workouts, Daily Workoutsair squats, pullups, pushups, row, run0

Labor Day WODs TODAY at 9 and 10am! Special Bootcamp Workout at 9am with Coach Ashley! The gym will be very busy today. Please – NO alternate WODs or lifting in the main room. WOD for Monday 090312 Complete each of the following for time: 100 Air Squats 100 Pushups Row 500m Run 400m 100...

Pushup and Go

September 1, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbench press, chinups, pushups, run0

Labor Day WODs tomorrow at 9 and 10am! Special Bootcamp Workout at 9am! WOD for Sunday 090212 – Click Here For Today’s Schedule Bench Press (50% 1RM) 9 sets of 3 reps Chinups 3 sets of 8 reps –Rest– 2 Rounds For Time: 10 Pushups Sprint 100m 15 Pushups Sprint 80m 20 Pushups Sprint 60m...

Boxed In

August 31, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squat, burpees, chinups, kettlebell swings, thrusters0

Need help with your gymnastics? Join Coach Allison for a FREE Seminar TODAY (12-2)! Open to all CFD athletes! Register here WOD for Saturday 090112 – Click Here For Today’s Schedule Back Squat (75% 1RM) 10 sets of 2 reps –Rest– 9 Rounds For Time: 5 KB Thrusters (50/30) 5 Chinups 5 Burpees Finisher: Banded...

Heavy Nancy

August 30, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsmuscle ups, overhead squats, run0

Need help with your gymnastics? Join Coach Allison for a FREE Seminar TOMORROW! Open to all CFD athletes! Register here WOD for Friday 083112 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 10 minutes –Rest– 5 Rounds For Time: Run 400m 15 Overhead Squats (115/75) Post Push Jerk Loads...

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