Siteplicity – Page 361 – Courage Fitness Durham

Knees And Elbows

August 9, 2011SiteplicityBodyweight Workouts, Daily Workouts0

Potluck Party this Sunday! RSVP on our Facebook page! Lots of new faces in the gym! Make sure you say hello if you don’t recognize someone! WOD for Wednesday 081011 – Click Here For Today’s Schedule Knees to Elbows 5 strict reps on the minute for 10 minutes (scale up as necessary) –Rest– AMRAP in...

Don’t Jerk It, Brad

August 8, 2011SiteplicityDaily Workouts, Olympic Workoutsair squats, double unders, push jerks, push press0

Potluck Party this Sunday! RSVP on our Facebook page! WOD for Tuesday 080911 – Click Here For Today’s Schedule Push Jerk 1-1-1-1-1-1-1 –Rest– 5 Rounds For Time: 9 DB Push Press (40/30) 15 Air Squats 21 Double Unders Post Jerk Loads and Metcon Time to Comments For the strength segment, perform 7 sets of single...

Pickup Heavy Things

August 7, 2011SiteplicityDaily Workouts, Endurance Workouts, Kettlebell Workouts, Strength Workoutsbox jumps, deadlift, endurance, kettlebell swings0

Potluck Party this Sunday! RSVP on our Facebook page! WOD for Monday 080811 – Click Here For Today’s Schedule Deadlift 2-2-2-2-2 –Rest– 10-9-8-7-6-5-4-3-2-1 For Time: KB Swings (70/52) Box Jumps (30/24) Post Deadlift Loads and Metcon Time to Comments For the strength segment, perform 5 sets of 2 Deadlifts as heavy as possible. Lower all...

Chip It Good

August 6, 2011SiteplicityDaily Workoutsjerk, parallette pushups, power clean, run, toes to bar0

Potluck Party on Sunday, August 14th! RSVP on our Facebook page! WOD for Sunday 080711 – Click Here For Today’s Schedule Parallette Pushups/Shoot-Throughs –Rest– For Time: Run 400m 15 Toes to Bar 10 Power Clean and Jerk (135/95) 200m run 10 Power Clean and Jerk 15 Toes to Bar Run 400m Post Metcon Time to...

Head And Shoulders

August 5, 2011SiteplicityDaily Workouts, Endurance Workouts, Partner Workoutsjerk, press, pullups, push press, run0

Potluck Party on Sunday, August 14th! RSVP on our Facebook page! WOD for Saturday 080611 – Click Here For Today’s Schedule In teams of two and alternating each movement, AMRAP in 20 minutes: Run 400m 20 Shoulder to Overhead (135/95) 20 Pullups Post Back Squat Load and Metcon Time to Comments For the conditioning workout,...

Suicide Mission

August 4, 2011SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squat, overhead squat, pushups, shuttle run0

Potluck Party on Sunday, August 14th! RSVP on our Facebook page! WOD for Friday 080511 – Click Here For Today’s Schedule Back Squat 3-3-3-3-3 –Rest– 21-15-9 Reps For Time: Overhead Squats (95/65) Hand Release Pushups 150/100/50m Shuttle Run between rounds Post Back Squat Load and Metcon Time to Comments For the strength segment, perform sets...

The African Anteater Ritual

August 3, 2011SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workouts, Endurance Workouts, Kettlebell Workoutsair squats, pullups, pushups, turkish get up0

Potluck Party on Sunday, August 14th! RSVP on our Facebook page! WOD for Thursday 080411 – Click Here For Today’s Schedule Turkish Get Ups Alternate arms and do reps for 10 minutes (this is NOT for max reps) –Rest– “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats Post TGU Load and...

Run and Gun

August 2, 2011SiteplicityDaily Workouts, Kettlebell Workouts, Olympic Workoutsclean, clean pulls, kettlebell swings, run0

Potluck Party on Sunday, August 14th! RSVP on our Facebook page! WOD for Wednesday 080311 – Click Here For Today’s Schedule 2 Clean Pulls + 1 Full Clean 7 sets –Rest– For Time: Run 400m 100 KB Swings (52/35) – American or Russian Run 400m Post Pullup Loads and Metcon Pullup Reps to Comments For...

Apple Corer

August 1, 2011SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutspullups, walking lunges, weighted pullups0

Potluck Party on Sunday, August 14th! RSVP on our Facebook page! WOD for Tuesday 080211 – Click Here For Today’s Schedule Weighted Chest to Bar Pullups 1-1-1-1-1-1 –Rest– 3 Rounds NOT for time: 20 Single Arm (RT) DB Walking Lunges (52/35) 20 Single ARM (LT) DB Walking Lunges Max Rep Pull Ups Post Pullup Loads...

Balance This

July 31, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workoutsdips, muscle ups, pullups, snatch, snatch balance0

Potluck Party on Sunday, August 14th! RSVP on our Facebook page! WOD for Monday 080111 – Click Here For Today’s Schedule Snatch Balance 1-1-1-1-1-1 “Amanda” 9-7-5 Reps For Time: Muscle Ups Snatch (135/95) Post Metcon Time to Comments For the strength segment, perform Snatch Balance or Drops as heavy as possible. Aggressively drop to an...

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