Siteplicity – Page 353 – Courage Fitness Durham

Tabata Fight Gone Bad

November 2, 2011SiteplicityDaily Workoutsbox jumps, kettlebell high pull, push press, row, wall ball0

Hoodies Are In! Pilates For Strength & Conditioning Class This Saturday at Noon! WOD for Thursday 110311 – Click Here For Today’s Schedule KB Swings and High Pulls Practice –Rest– Tabata Fight Gone Bad Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of...

Clean All The Things

November 1, 2011SiteplicityDaily Workouts, Olympic Workoutsclean, front squat, jerk, power clean0

Pilates For Strength & Conditioning Class This Saturday at Noon! WOD for Wednesday 110211 – Click Here For Today’s Schedule Clean Practice, Drills, Practice, Drills –Rest– AMRAP in 15 minutes: 10 DB Power Clean (40/25) 8 DB Front Squat 6 DB Jerk Post Workout Load and Rounds Completed to Comments For the skill segment, we...

Everybody Say Jump, Jump

October 31, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutshandstand pushups, handstands, jumping squats, pushups, run0

Come work off your Halloween candy today! WOD for Tuesday 110111 – Click Here For Today’s Schedule Handstands and Handstand Pushups Take 20 minutes to practice Handstands against the wall and HSPUs if you’re able –Rest– For Time: Run 400m 5 Rounds: 15 Jumping Squats/10 Pushups Run 400m Post Workout Time to Comments For the...

Jedi Knight

October 30, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsbox jumps, double unders, kettlebell swings0

HAPPY HALLOWEEN! Come workout today or you will be “destroyed”! WOD for Monday 103111 – Click Here For Today’s Schedule Double Unders Take 20 minutes to practice your Double Unders (see videos below for some tips) –Rest– 4 Rounds For Time: 40 Double Unders 30 Box Jumps (24/20) 20 KB Swings (52/35) Post Workout Time...

Partner Thriller

October 29, 2011SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutskettlebell swings, pushups, run0

THANKS TO EVERYONE WHO CAME TO THE HALLOWEEN PARTY! WOD for Sunday 10311 – Click Here For Today’s Schedule In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of: 20 KB Swings (52/35) 20 Hand Release Pushups Run 400m Post Workout Time to...

Pre-Halloween Spooktacular

October 28, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsdouble unders, pullups, situps0

HALLOWEEN PARTY TONIGHT @9pm! RSVP here WOD for Saturday 102911 – Click Here For Today’s Schedule 3 Round For Time: 60 Double Unders 40 Situps 20 Pullups Post Workout Time to Comments For the workout, sub parallette jumps for DU’s and scale pullups as necessary. Scale up to GHD situps, but only if you’re accustomed...

Clean Up Nice

October 27, 2011SiteplicityDaily Workoutsburpees, clean, power clean0

HALLOWEEN PARTY SATURDAY NIGHT! RSVP here WOD for Friday 102811 – Click Here For Today’s Schedule Clean 1st position – 1-1-1-1 2nd position – 1-1-1 Full – 1-1-1 –Rest– AMRAP in 8 Minutes: 5 Power Clean (155/105) 10 Burpees Post Clean Loads and Workout Rounds to Comments For the strength segment, receive all Cleans in...

Stop The Press!

October 26, 2011SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsback squat, press, row0

HALLOWEEN PARTY SATURDAY NIGHT! RSVP here WOD for Thursday 102711 – Click Here For Today’s Schedule Press 5-5-5-5-5 –Rest– For Time: 30 Back Squats (225/185) Row 1000m Post Press Loads and Workout Time to Comments For the strength segment, perform 5 sets of 5 rep Overhead Presses. For the conditioning workout, scale Back Squat load...

Doubled Over

October 25, 2011SiteplicityDaily Workouts, Olympic Workoutsdouble unders, overhead squats, snatch0

BIG HALLOWEEN PARTY SATURDAY NIGHT! RSVP here WOD for Wednesday 102611 – Click Here For Today’s Schedule Snatch 1st Position – 1-1-1-1 2nd Position (below knee) – 1-1-1 Full – 1-1-1 –Rest– 3 Rounds For Time: 10 Overhead Squats (135/95) 50 Double Unders Post Snatch Loads and Workout Time to Comments For the strength segment,...

Kettlebellin’

October 24, 2011SiteplicityDaily Workouts, Kettlebell Workoutsbox jumps, kettlebell snatch, kettlebell swings0

HALLOWEEN PARTY SATURDAY NIGHT! RSVP here WOD for Tuesday 102511 – Click Here For Today’s Schedule KB Snatch 3 Rounds Pick a moderately heavy load and do as many reps as possible with each hand without putting the KB down –Rest– 6 Rounds For Time: 20 KB Swings (52/35) Rest 30 seconds 15 Box Jumps...

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