Siteplicity – Page 364 – Courage Fitness Durham

Row’n and Jerk’n

July 10, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workoutsdouble unders, jerk, push jerk, ring rows, split jerk0

Nutrition Q&A Session Saturday, July 23rd, 12-1pm WOD for Monday 071111 – Click Here For Today’s Schedule Jerk 3-3-3-3-3 –Rest– AMRAP in 12 minutes: 25 Double Unders 10 Ring Rows Post Jerk Loads and Metcon Rounds to Comments For the strength segment, perform sets of 3 Jerks working as heavy as possible. Take the bar...

Like A Piece Of Iron

July 9, 2011SiteplicityBodyweight Workouts, Daily Workoutsbox jumps, front squat, iron cross, ring dips0

Nutrition Q&A Session Saturday, July 23rd, 12-1pm WOD for Sunday 071011 – Click Here For Today’s Schedule Skill: Iron Cross Progressions –Rest– AMRAP in 20 minutes: 5 Front Squats (135/95) 10 Ring Dips Box Jumps (24/20) Post Metcon Rounds to Comments For the skill segment, you will work on different progressions for the Iron Cross...

Triplets

July 8, 2011SiteplicityDaily Workouts, Endurance Workouts, Partner Workoutsdeadlift, push press, row0

Nutrition Q&A Session Saturday, July 23rd, 12-1pm WOD for Saturday 070911 – Click Here For Today’s Schedule In teams of four, complete as many reps as possible in 20 minutes of the following: Deadlift (225/155) DB Push Press (45/30) Row (for calories) (Teams must complete a minimum of 200 calories on the rower. Those calories...

Up And Over

July 7, 2011SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsdeadlift, pushups, snatch0

WOD for Friday 070811 – Click Here For Today’s Schedule Snatch Perform 15-18 full snatches focusing on good technique –Rest– As many rounds as possible in 10 minutes: 2 Deadlifts (60% 1RM) 10 Plyo Push Ups *Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the...

“Glass” Ceiling

July 6, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsback squat, double unders, muscle ups, power clean, pullups0

The Bull City Barbell Club is getting started! If you’re interesting in training with the inaugural group email [email protected]. Training will take place Saturday (8-9am), Monday and Wednesday (7-8:30pm) beginning this Saturday, July 9th. WOD for Thursday 070711 – Click Here For Today’s Schedule Muscle Ups Perform 3 reps on the minute for 10 minutes...

Fast Fives

July 5, 2011SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsoverhead squat, push press0

The Bull City Barbell Club is getting started! If you’re interesting in training with the inaugural group email [email protected]. Training will take place Saturday (8-9am), Monday and Wednesday (7-8:30pm) beginning this Saturday, July 9th. WOD for Wednesday 070611 – Click Here For Today’s Schedule Push Press 10-1-10-1-10-1 –Rest– AMRAP in 12:00 5 Overhead Squat (50%...

Hammer Don’t Hurt ‘Em

July 4, 2011SiteplicityDaily Workoutsgoblet squat, kettlebell swings, row, situps, sledgehammer swings, walking lunges0

The Bull City Barbell Club is getting started! If you’re interesting in training with the inaugural group email [email protected]. Training will take place Saturday (8-9am), Monday and Wednesday (7-8:30pm) beginning this Saturday, July 9th. WOD for Tuesday 070511 – Click Here For Today’s Schedule Erin A’s Birthday WOD For Time: Row 30 Calories 30 Overhead...

Team “McGhee”

July 3, 2011SiteplicityBenchmark Hero WODs, Daily Workoutsbox jumps, deadlifts, pushups0

Happy Independence Day! WOD for Monday 070411 – There is one WOD today at 10am! In teams of 2, alternating Rounds: “McGhee” AMRAP in 30 minutes: 5 Deadlifts (275/205) 13 Pushups 9 Box Jumps (24/20) Post Team Rounds Completed to Comments Partner one completes one round, partner two completes the next, and so on for...

Triple Max

July 2, 2011SiteplicityBodyweight Workouts, Daily Workoutshandstand pushups, kettlebell swings, toes to bar0

There will be a Team Hero WOD tomorrow at 10am! All other Monday classes are cancelled. WOD for Sunday 070311 – Click Here For Today’s Schedule Skill: Coach’s Choice –Rest– 5 Rounds for Max Reps 40 seconds Toes To Bar – Rest 20 seconds 40 seconds HSPU – Rest 20 seconds 40 seconds KB Swings...

Team Explosion

July 1, 2011SiteplicityDaily Workouts, Partner Workoutsbox jumps, hang clean, pullups0

There will be a Team Hero WOD on Monday at 10am! All other Monday classes are cancelled. WOD for Saturday 070211 – Click Here For Today’s Schedule In teams of three, complete the following as quickly as possible: 100 Hang Cleans (135/95) 200 Pullups 300 Box Jumps (24/20) Partition reps amongst team members as you...

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