Siteplicity – Page 370 – Courage Fitness Durham

Muscle Snatchin’

May 11, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workoutsbox jumps, muscle snatch, overhead squat, power snatch, pullups0

We need volunteers for the Bull City Barbell Open on May 21st! Please email [email protected] if you’re interested in helping! WOD for Thursday 051211 – Click Here For Today’s Schedule Snatch Complex 5 sets: 3 Muscle Snatch from the Hang (video here) + 3 Overhead Squats –Rest– 21-15-9 Reps For Time: Box Jumps (24/20) Power...

Bootlegger

May 10, 2011SiteplicityDaily Workoutsburpees, pistols, run, sumo deadlift high pull, toes to bar0

We need volunteers for the Bull City Barbell Open on May 21st! Please email [email protected] if you’re interested in helping! WOD for Wednesday 051111 – Click Here For Today’s Schedule Rolling Pistols 5 sets of 5 reps on each leg (video here) –Rest– For Time: 30 Burpees 30 Toes To Bar 30 Sumo Deadlift High Pulls (95/65) Run...

Dead Man Hanging

May 9, 2011SiteplicityDaily Workouts, Strength Workoutspullups, push press0

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Tuesday 051011 – Click Here For Today’s Schedule Push Press 5 sets of 5 reps –Rest– 5 Rounds For Time: 5 Push Press (use load from final set above) 7 Dead Hang Pullups Post Push Press Loads and Metcon Time to Comments...

People’s Choice

May 8, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsback squats, double unders, pushups, ring dips0

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Monday 050911 – Click Here For Today’s Schedule Back Squat 3 sets of 20 reps (55-60% 1RM) –Rest– AMRAP in 12 minutes: 30 Double Unders 15 Pushups (or 10 Ring Dips) Post Back Squat Loads and Metcon Time to Comments For the...

Heavy Pulling

May 7, 2011SiteplicityDaily Workouts, Strength Workoutsbox jumps, deadlift, pushups, wall ball0

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Sunday 050811 – Click Here For Today’s Schedule Deadlift 1-1-1-1-1-1-1 –Rest– 5 Rounds For Time: 25 Wall Ball (20/12) 20 Box Jumps (24/20) 15 Pushup Post Deadlift Loads and Metcon Time to Comments For the strength segment, work up to the heaviest...

A Complex Snatch

May 6, 2011SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutsbox jumps, hang power snatch, kettlebell swings, row, snatch0

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Saturday 050711 – Click Here For Today’s Schedule Snatch Complex 5 sets of: 1 Hang Power Snatch + 1 Snatch Balance + 1 Squat Snatch –Rest– 3 Rounds For Max Reps: 1 Minute Rowing (calories) 1 Minute Box Jumps (30/24) 1 Minute...

TGIF

May 5, 2011SiteplicityDaily Workouts0

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Friday 050611 – Click Here For Today’s Schedule Pushup Pyramid 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 –Rest– AMRAP in 20 minutes: 7 Power Clean (135/95) 7 Burpees Run 200m Post Overhead Squat Loads and Metcon Rounds to Comments For the strength segment, perform 1 pushup then rest,...

Nothing But A Big Cluster

May 4, 2011SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsclusters, overhead squats, pullups0

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Thursday 050511 – Click Here For Today’s Schedule Overhead Squats 3 sets of 20 reps (55-60% 1RM) –Rest– 5 Rounds For Time: 9 Clusters (95/65) 9 Pullups Post Overhead Squat Loads and Metcon Time to Comments For the strength segment, perform 3...

Roller Derby

May 3, 2011SiteplicityBodyweight Workouts, Daily Workoutsinversions, ring dips, run, skin the cats, sledgehammer swings0

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Wednesday 050411 – Click Here For Today’s Schedule Ring Works Work on Dips, Ball Ups, Inversions, and Skin the Cats –Rest– AMRAP in 15 minutes: Run 400m 50 Sledgehammer Swings Post Rounds to Comments For the skill segment, take the time to...

Seal Team 6

May 2, 2011SiteplicityDaily Workoutsair squats, handstand pushups, kettlebell swings0

We WOD today in celebration of Seal Team 6 and all the men and women of the U.S. Armed Forces who fight to keep us safe and protect our way of life. THANK YOU!! WOD for Tuesday 050311 – Click Here For Today’s Schedule May Painstorm Max unbroken reps Ground To Overhead 75% bodyweight Within...

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