Siteplicity – Page 367 – Courage Fitness Durham

Strength & Conditioning Regionals Team WOD #4

June 10, 2011SiteplicityDaily Workouts, Olympic Workoutsdouble unders, kettlebell swings, overhead squats0

Good luck to everyone on Team Melinda running in the NC Race For The Cure today! WOD for Saturday 061111 – Click Here For Today’s Schedule CF Regionals Team WOD #4 In teams of 4 people, For time: 250 Chest to Bar Pullups 250 KB Swings (52/35) 250 Double Unders 250 Overhead Squats (95/65) Post...

Box Jumps, Done Right

June 9, 2011SiteplicityBodyweight Workouts, Daily Workoutsbox jumps, deadlits, pushups, ring pushups0

It’s “Bring a Friend to Bootcamp Week”! Got a friend who’s interested in your training? Bring them to Bootcamp today! WOD for Friday 061011 – Click Here For Today’s Schedule Box Jumps Perform 10 Box Jumps on the minute for 10 minutes –Rest– Perform 3 Rounds of: 4 Deadlifts (225/155) 6 Ring Pushups 8 Box...

Yes, More Wall Balls

June 8, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsrow, situps, wall ball0

It’s “Bring a Friend to Bootcamp Week”! Got a friend who’s interested in your training? Bring them to Bootcamp this week! WOD for Thursday 060911 – Click Here For Today’s Schedule Wall Ball Perform 5 Unbroken Wall Ball on the minute for 10 minutes (with a partner counting good reps) –Rest– For Time: 30/20/10 GHD...

Down Under

June 7, 2011SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutsclean, power clean, run0

It’s “Bring a Friend to Bootcamp Week“! Got a friend who’s interested in your training? Bring them to Bootcamp this week! WOD for Wednesday 060811 – Click Here For Today’s Schedule Clean Perform 1 Full Clean every 30 seconds for 10 minutes –Rest– 3 Rounds For Time: 21 Power Cleans (135/95) Run 800m Post Clean...

Perfect Squatters

June 6, 2011SiteplicityBodyweight Workouts, Daily Workoutsair squats, tabata, toes to bar, wall ball0

It’s “Bring a Friend to Bootcamp Week”! Got a friend who’s interested in your training? Bring them to Bootcamp this week! WOD for Tuesday 060711 – Click Here For Today’s Schedule Air Squats Perform 10 PERFECT reps on the minute for 10 minutes (Perfect = hold bottom and top plank positions for a 1-Mississippi count)...

The Perfect Pushup

June 5, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Kettlebell Workoutsdouble unders, kettlebell swings, pushups, run, tabata0

It’s “Bring a Friend to Bootcamp Week”! Got a friend who’s interested in your training? Bring them to Bootcamp this week! WOD for Monday 060611 – Click Here For Today’s Schedule Pushups Perform 5 PERFECT reps on the minute for 10 minutes (Perfect = hold bottom and top plank positions for a 1-Mississippi count) Then,...

Tag Team Title

June 4, 2011SiteplicityDaily Workouts, Endurance Workoutsrow, run0

NC Race For The Triangle — TEAM MELINDA! WOD for Sunday 060511 – Click Here For Today’s Schedule In teams of 2, complete 4 Rounds For Time: Row 400m Run 400m Post Time to Comments This workout will be performed as a relay race in teams of two. The moment one member comes off the...

Triple Teamed

June 3, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Partner Workoutsbox jumps, burpees, power clean, pullups, pushups0

NC Race For The Triangle — TEAM MELINDA! WOD for Saturday 060411 – Click Here For Today’s Schedule Metcon: In teams of three, AMRAP in 15 minutes: 3 Power Clean (135/95) 6 Pushups 9 Box Jumps (24/18) Rest EXACTLY five minutes, and then: In teams of three, AMRAP in 15 minutes: 5 Pullups 10 Burpees...

Rotten To The Core

June 2, 2011SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback extensions, box jumps, deadlifts0

NC Race For The Triangle — TEAM MELINDA! WOD for Friday 060311 – Click Here For Today’s Schedule Deadlift 2-2-2-2-2 –Rest– 21-15-9-9-15-21 Rep Rounds For Time: GHD Hip Extensions Box Jumps (24/20) Post Deadlift Loads and Metcon Time to Comments For the strength segment, perform Deadlifts in sets of two working up to the heaviest...

Jump To Your Max

June 1, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Kettlebell Workoutsbox jump, broad jump, kettlebell swings, pullups, ring rows, run0

NC Race For The Triangle — TEAM MELINDA! WOD for Thursday 060211 – Click Here For Today’s Schedule Max Height Box Jump Take no more than 8 attempts Max Distance Broad Jumps Take no more than 8 attempts –Rest– AMRAP in 15 minutes: Run 400m 15 KB Swings (52/35) Max Rep Pullups/Ring Rows (do not...

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