Siteplicity – Page 330 – Courage Fitness Durham

Cleaning Complex

June 22, 2012SiteplicityDaily Workouts, Olympic Workoutsclean, front squats, hang power clean, push jerk0

The Iron Samurai is coming to CFD on June 30th! You shouldn’t miss this! Click here WOD for Saturday 062312 — Click Here For Today’s Schedule Clean Establish 1RM –Rest– On the minute for 15 minutes: 3 Hang Power Cleans (50% Clean 1RM) 3 Front Squats 3 Push Jerk Post Clean Loads and Workout Load...

Hell Burpees

June 21, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsburpees, snatch0

The Iron Samurai is coming to CFD on June 30th! You shouldn’t miss this! Click here WOD for Friday 062212 — Click Here For Today’s Schedule Snatch Establish 1RM –Rest– For Time: 50 Hell Burpees Post Snatch Loads and Workout Time To Comments For the Snatch take 12-15 minutes to warm up and set a...

Grease Lightning

June 20, 2012SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workouts, Strength Workoutsbench press, chinups, kettlebell swings, push press, toes to bar0

The Iron Samurai is coming to CFD on June 30th! You shouldn’t miss this! Click here WOD for Thursday 062112 — Click Here For Today’s Schedule Bench Press 9 sets of 3 reps @50% 1RM Rest no more than 60 seconds between sets Then: Chinups 3 sets of 8 reps –Rest– AMRAP in 12 minutes:...

Band Aid

June 19, 2012SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workouts, Strength Workoutsback squats, double unders, kettlebell swings, pushups0

The Iron Samurai is coming to CFD on June 30th! You shouldn’t miss this! Click here WOD for Wednesday 062012 — Click Here For Today’s Schedule Back Squats (75% 1RM) 10 sets of 2 reps w/60 seconds rest between –Rest– For Time: 100-80-60-40-20 Double Unders 50-40-30-20-10 Pushups Finisher: 100 Banded KB Swings Post Back Squat...

Shuttle Countdown

June 18, 2012SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workoutskettlebell swings, muscle ups, pullups, shuttle run0

The Iron Samurai is coming to CFD on June 30th! You shouldn’t miss this! Click here WOD for Tuesday 061912 — Click Here For Today’s Schedule Muscle Ups 2-3 reps on the minute for 12 minutes –Rest– 4 Rounds For Time: 12 KB Swings (70/52) 8 Pullups Sand Bag Shuttle Run (10/15/20m) *For shuttle, sprint...

In Da Face

June 17, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsface pulls, push jerk, toes to bar0

The Iron Samurai is coming to CFD on June 30th! You shouldn’t miss this! Click here WOD for Monday 061812 — Click Here For Today’s Schedule Push Jerk Establish 1RM –Rest– 20-18-16-14-12-10-8-6-4-2 DB/KB Jerk 1-2-3-4-5-6-7-8-9-10 Toes to Bar Finisher: 100 Banded Face Pulls Post Push Jerk Loads and Workout Time To Comments For the Push...

Daddy

June 16, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsair squat, deadlift, double unders, kettlebell snatch, yoke walk0

Come out for our special tribute WOD to all our CFD Dads today at 10 and 11am! WOD for Sunday 061712 — Click Here For Today’s Schedule “Daddy” 3 Rounds For Time: 20 Deadlifts (225/155) 50 Air Squat 50 Double Unders 20 Double KB Snatch (video) 200m Yoke Walk Post Workout Time To Comments Today’s...

Regularly Learn And Play New Sports

June 15, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squats, double unders, overhead squats, row, turkish situps0

CFD Field Day TODAY from 11am-2pm! Volleyball, badminton, kickball, frisbee! Bring the family, a picnic lunch, and come have fun! WOD for Saturday 061612 — Click Here For Today’s Schedule Overhead Squats Establish 1RM –Rest– 2 Rounds For Time: 15 Back Squat (225/155) 50 Double Unders Row 500m Finisher: Turkish Situps 3 sets of 8...

Techtonic Plates

June 14, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workoutsair squats, clean, pullups, pushups, run0

CFD Field Day TOMORROW, 11am-2pm! More info and RSVP here! WOD for Friday 061512 — Click Here For Today’s Schedule Clean 12-15 reps at 80% 1RM –Rest– AMRAP in 15 minutes: Run 400m 10 Pullups 15 Pushups 20 Plate Squats (25/15) Post Clean Loads and Workout Rounds To Comments For the Clean, work up to...

Swingin Ladder

June 13, 2012SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workouts, Strength Workoutsbench press, burpees, kettlebell swings, pullups0

CFD Field Day Saturday, June 16th, 11am-2pm! More info and RSVP here! WOD for Thursday 061412 — Click Here For Today’s Schedule Bench Press 9 sets of 3 reps @50% 1RM Rest no more than 60 seconds between sets Then: Pullups 3 sets of 8 reps –Rest– AMRAP in 8 minutes: 1 KB Swing 1...

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