Siteplicity – Page 348 – Courage Fitness Durham

12 Days of Christmas

December 23, 2011SiteplicityBodyweight Workouts, Daily Workoutsbox jumps, burpees, double unders, jumping lunges, kettlebell swings, knees to elbows, medicine ball cleans, pullups, pushups, turkish get ups, wall ball0

Last chance holiday shopping in the CF Durham Store here! There will be a 10am WOD on Christmas morning with Coach Paul! WOD for Saturday 122411 “12 Days of Christmas“ 1 – Burpee Pullup 2- Turkish Get Ups 3- Knees to Elbows 4- Wall Ball 5- Kettlebell Swings 6- Box Jumps 7- Push Press 8-...

Skinned

December 22, 2011SiteplicityBodyweight Workouts, Daily Workoutslevers, muscle ups, skin the cats, thrusters0

Last chance holiday shopping in the CF Durham Store here! There will be a 10am WOD on Christmas morning with Coach Paul! WOD for Friday 122311 – Click Here For Today’s Schedule Rings Skin the cats, levers, muscle ups –Rest– 5 Rounds For Time: 4 Muscle Ups 5 Thrusters (95/65) Post Workout Time to Comments...

Shoot Out

December 21, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsball slams, overhead squat, pistols, pullups0

Last chance holiday shopping in the CF Durham Store here! There will be a 10am WOD on Christmas morning with Coach Paul! WOD for Thursday 122211 – Click Here For Today’s Schedule Overhead Squat 3-3-3-3-3 –Rest– AMRAP in 10 minutes: 5 Pullups 10 Pistols (5 each leg) 15 Ball Slams Post Overhead Squat Loads and...

Max Effort C&J

December 20, 2011SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutsclean, jerk, run0

Last chance holiday shopping in the CF Durham Store here! If we do a workout at 10am on Christmas Sunday will you attend? Please post to comments WOD for Wednesday 122111 – Click Here For Today’s Schedule Not For Time: Run 400m Clean and Jerk – 1 set x 5 Run 400m Clean and Jerk...

Holiday Deadlifts

December 19, 2011SiteplicityDaily Workouts, Kettlebell Workouts, Strength Workoutsdeadlift, kettlebell snatch, situps0

Last chance holiday shopping in the CF Durham Store here! If we do a workout at 10am on Christmas Sunday will you attend? Please post to comments WOD for Tuesday 122011 – Click Here For Today’s Schedule Deadlift 5-5-5-5 –Rest– 4 Rounds For Time: 15 KB Snatch – right (52/35) 15 KB Snatch – left...

You Swing Like A Rusty Gate

December 18, 2011SiteplicityDaily Workouts, Endurance Workouts, Kettlebell Workouts, Strength Workoutskettlebell swings, press, run0

Check out the CF Durham Store here for your holiday shopping! If we do a workout at 10am on Christmas Sunday will you attend? Please post to comments WOD for Monday 121911 – Click Here For Today’s Schedule Press 2-2-2-2-2 –Rest– Every other minute for 10 minutes (a total of 5 rounds): 30 Russian KB...

Baby Boomer?

December 17, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsburpees, deadlift, double unders, pullups, run, skin the cats0

Check out the CF Durham Store here for your holiday shopping! Thanks to everyone who came to the Holiday Potluck! WOD for Sunday 121811 – Click Here For Today’s Schedule Run as far as you can in 12 minutes (400m at a time) Rest 3 minutes AMRAP in 14 minutes: 1 Deadlift (1.5x Bodyweight) 9...

Potluck!

December 16, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsdips, pullups, situps0

Check out the CF Durham Store here for your holiday shopping! Holiday Potluck TONIGHT, 6-8pm, here at the gym! RSVP here! WOD for Saturday 121711 – Click Here For Today’s Schedule Skill: Kipping Pullups –Rest– 1 Pullup 1 Dip 1 Situp 2 Pullups 2 Dips 2 Situps 3 Pullups 3 Situps Etc Continue this sequence...

5-3-1 Back Squat

December 15, 2011SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsback squat, row0

Check out the CF Durham Store here for your holiday shopping! Holiday Potluck TOMORROW, 6-8pm, here at the gym! RSVP here! WOD for Friday 121611 – Click Here For Today’s Schedule Warmup: 10 minutes of EASY rowing (20-25 spm) Then, Row 1k For Time –Rest– Back Squat 5-3-1 As heavy as possible each set Post...

Fully Loaded

December 14, 2011SiteplicityEndurance Workouts, Strength Workoutsdeadlift, run0

Check out the CF Durham Store here for your holiday shopping! Holiday Potluck this Saturday, 6-8pm, here at the gym! RSVP here! WOD for Thursday 121511 – Click Here For Today’s Schedule Not For Time: Max Effort – Run 400m Deadlift, 5-5-5 Max Effort – Run 400m Deadlift, 4-4-4 Max Effort – Run 400m Deadlift,...

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