Siteplicity – Page 365 – Courage Fitness Durham

Early Fireworks

June 30, 2011SiteplicityDaily Workouts, Kettlebell Workouts, Strength Workoutskettlebell swings, press, run, wall ball0

July Paleo Potluck Party — Details coming soon! WOD for Friday 070111 – Click Here For Today’s Schedule Press 10-1-10-1-10-1 –Rest– For Time: Run 800m 21-15-9 Reps: Wall Ball (20/12) KB Swings (70/52) Run 800m Post Press Loads and Metcon Time to Comments For the strength segment, alternate between sets of 10 reps (approx. 40%...

Up and Down Deadlifts

June 29, 2011SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsbox jumps, deadlift, power snatch0

July Paleo Potluck Party — Details coming soon! WOD for Thursday 063011 – Click Here For Today’s Schedule Deadlifts 1-10-1-20-1-30 –Rest– 10-9-8-7-6-5-4-3-2-1 Power Snatch (95/65) 1-2-3-4-5-6-7-8-9-10 Box Jumps (30/24) Post Deadlift Loads and Metcon Time to Comments For the strength segment, alternate between heavy and light sets of Deadlifts. Sets should be completed without taking...

Drill Sergeant

June 28, 2011SiteplicityBodyweight Workouts, Daily Workoutsburpees, parallette pushups, thrusters0

July Paleo Potluck Party — Details coming soon! WOD for Wednesday 062911 – Click Here For Today’s Schedule Parallette Pushups 75 Strict Reps –Rest– 21-15-9 Reps For Time: DB Thruster (40/25) 6 Count Burpees (with a strict pushup) Post Metcon Time to Comments For the strength segment, the Coach will call out the pushup reps...

Squat Pyramid

June 27, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsback squat, muscle ups, pullups, ring dips, run0

WOD for Tuesday 062811 – Click Here For Today’s Schedule Back Squat 10-1-10-1-10-1 –Rest– For Time: Run 800m 30 Muscle Ups Run 800m Post Back Squat Loads and Metcon Time to Comments For the strength segment, alternate between sets of 10 reps (approx. 40% 1RM) and a single rep (as heavy as possible) for Back...

Goin’ Blind

June 26, 2011SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutsdouble unders, jerk, power clean, split jerk0

NEW BOOTCAMPS START TODAY! WELCOME BOOTCAMPERS! WOD for Monday 062711 – Click Here For Today’s Schedule Split Jerk 1-1-1-1-1-1-1-1 –Rest– For Time: 100 Double Unders 30 Power Clean and Jerks (135/95) 100 Double Unders Post Jerk Loads and Metcon Time to Comments For the strength segment, perform single rep Split Jerks, taking the bar from...

Ring Play

June 25, 2011SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutspullups, run, thrusters0

NEW BOOTCAMPS START TOMORROW! WOD for Sunday 062611 – Click Here For Today’s Schedule Skill: Rings –Rest– In teams of two, complete 10 rounds for time of: 10 Thrusters (115/75 lbs.) 10 Pullups Run 400m Post Team Time to Comments For the workout, teammates must alternate movements throughout (partner A completes thrusters, partner B completes...

CF Regionals Team WOD #6

June 24, 2011SiteplicityDaily Workouts, Endurance Workouts, Partner Workoutsburpees, overhead walking lunge, row, run, toes to bar0

NEW BOOTCAMPS START MONDAY! WOD for Saturday 062511 – Click Here For Today’s Schedule CF Regionals Team WOD #6 For time: Row 20 calories 30 Burpees 30 Two-arm dumbbell ground-to-overhead (45/35) 30 Toes To Bar 100 foot Overhead Walking Lunge (45/25) 50 foot Sprint Post Team Time to Comments This is a chipper workout. All...

Who’s The Big Winner Tonight?

June 23, 2011SiteplicityDaily Workouts, Kettlebell Workouts, Strength Workoutskettlebell swings, overhead squat, run0

NEW BOOTCAMPS START MONDAY! WOD for Friday 062411 – Click Here For Today’s Schedule Overhead Squat 3-3-3-3-3 –Rest– For Time: 150 KB Swings – Russian (52/35) Run 200m every time you put the KB down Post OHS Loads and Metcon Time to Comments For the strength segment, perform five sets of 3 rep Overhead Squats...

Cat Skins

June 22, 2011SiteplicityBodyweight Workouts, Endurance Workoutspower clean, situps, skin the cat0

NEW BOOTCAMPS START MONDAY! WOD for Thursday 062311 – Click Here For Today’s Schedule Skin the Cats Perform 2 on the minute for 10 minutes –Rest– 5 Rounds For Time: 15 Power Clean (135/95) 30 Abmat Situps Post Metcon Time to Comments For the skill segment, perform two Skin the Cats on the minute for...

Kettlebell Fives

June 21, 2011SiteplicityDaily Workouts, Endurance Workouts, Kettlebell Workouts, Olympic Workoutsburpees, clean, kettlebell snatch0

NEW BOOTCAMPS START MONDAY! WOD for Wednesday 062211 – Click Here For Today’s Schedule Clean Work up to a heavy single –Rest– AMRAP in 12 minutes: 5 KB Snatch – right (52/35) 5 KB Goblet Squat 5 KB Snatch – left 5 KB Goblet Squat Add 5 burpees every time you put the KB down. ...

1 … 363 364 365 366 367 … 419

By