Siteplicity – Page 329 – Courage Fitness Durham

Hang Out To Dry

July 2, 2012SiteplicityDaily Workoutshang snatch, power cleans, ring dips, run0

Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar THIS SATURDAY! Don’t miss out! Click here for more info WOD for Tuesday 070312 — Click Here For Today’s Schedule Hang Snatch 12-15 reps up to 80% 1RM –Rest– 3 Rounds For Time: Run 400m 15 Power Cleans...

Godfather’s Pizza

July 1, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsback squat, handstand pushups, pullups0

Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar THIS SATURDAY! Don’t miss out! Click here for more info WOD for Monday 070212 — Click Here For Today’s Schedule Back Squat Establish 1RM –Rest– AMRAP in 9 minutes: 9 Pullups 9 Handstand Pushups Post Back Squat Loads and...

Barbed Wire

June 30, 2012SiteplicityDaily Workoutsair squats, parallette shoot throughs, pullups, pushups, situps0

Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar NEXT SATURDAY! Don’t miss out! Click here for more info WOD for Sunday 070112 — Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps –Rest– 3 Rounds of “Barbara”: 20 Pullups 30 Pushups 40 Situps 50...

Full Depth

June 29, 2012SiteplicityBenchmark WODs, Daily Workouts, Olympic Workoutsmuscle ups, snatch0

The Iron Samurai is here this weekend! You shouldn’t miss this! Click here WOD for Saturday 063012 — Click Here For Today’s Schedule Snatch 12-15 reps up to @80% 1RM –Rest– “Amanda“ 9-7-5 reps For Time: Muscle Ups Snatch (135/95) Post Snatch Loads and Workout Time To Comments For the Snatch, work up to a...

Death By Chins

June 28, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutschin ups, press, pullups0

Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar NEXT SATURDAY! Don’t miss out! Click here for more info WOD for Friday 062912 — Click Here For Today’s Schedule Strength: Press (65%) 9×3 (3 grips) Pullups 3 sets of 8 –Rest– Death by Chin Up with a...

Good Mornin Sunshine

June 27, 2012SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsbanded good mornings, deadlift, run0

The Iron Samurai is coming to CFD this weekend! You shouldn’t miss this! Click here WOD for Thursday 062812 — Click Here For Today’s Schedule Deadlift 12 sets of 1 rep @65% 1RM Rest no more than 60 seconds between sets –Rest– 21-15-9 Reps For Time: Deadlift (225/155) Run 400m Finisher: Banded Good Mornings 100...

Devil’s Digits

June 26, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpees, clean, power cleans, ring dips, run0

The Iron Samurai is coming to CFD this weekend! You shouldn’t miss this! Click here WOD for Wednesday 062712 — Click Here For Today’s Schedule Clean 12-15 reps up to 80% 1RM –Rest– AMRAP in 12 minutes: 6 Ring Dips 6 Power Cleans (155/105) 6 Burpees Sprint100m Post Clean Loads and Workout Time To Comments...

Now I’m Found

June 25, 2012SiteplicityBenchmark WODs, Daily Workouts, Strength Workoutsband pull aparts, bench press, clean, jerk0

The Iron Samurai is coming to CFD this weekend! You shouldn’t miss this! Click here WOD for Tuesday 062612 — Click Here For Today’s Schedule Bench Press – medium grip Establish 1RM –Rest– “Grace” For Time: 30 Clean and Jerk (135/95) Finisher: Band Pull Aparts 100 reps Post Bench Press Loads and Workout Time To...

Crabcakes

June 24, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsair squats, crab walk, handstand pushups, situps0

The Iron Samurai is coming to CFD this weekend! You shouldn’t miss this! Click here WOD for Monday 062512 — Click Here For Today’s Schedule Handstand Pushups Perform 3-5 reps on the minute for 10 minutes –Rest– 4 Rounds For Time: Crab Walk 40m 25 Situps 25 Air Squats Post Workout Time To Comments For...

Budget Deficit

June 23, 2012SiteplicityDaily Workouts, Strength Workoutsdeadlift, deficit deadlift, overhead squats, row0

The Iron Samurai is coming to CFD on June 30th! You shouldn’t miss this! Click here WOD for Sunday 062412 — Click Here For Today’s Schedule Deficit Deadlift Establish 1RM –Rest– 5 Rounds For Time: 15 Overhead Squats (95/65) Row 250m Finisher: 2-Hand DB Situps 3 sets of 8-10 Post Deadlift Loads and Workout Time...

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