Siteplicity – Page 371 – Courage Fitness Durham

Open Aftermath

May 1, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Kettlebell Workouts, Strength Workoutsfront squats, kettlebell swings, ring dips0

New Bootcamps Start TODAY! WOD for Monday 050211 – Click Here For Today’s Schedule Front Squat 3-3-3-1-1-1-1 –Rest– 50-40-30-20-10 KB Swings (52/35) 25-20-15-10-5 Ring Dips Post Front Squat Loads and Metcon Time to Comments For the strength segment, perform Front Squats increasing weight each set up to the heaviest single rep you can do. For...

May Day

April 30, 2011SiteplicityBodyweight Workouts, Daily Workoutsbroad jump, burpees, ring dips0

New Bootcamps Start TOMORROW! WOD for Sunday 050111 – Click Here For Today’s Schedule Ring Dips 50 Strict Full Reps or Slow Negatives –Rest– 25 Burpee Broad Jumps *Complete a burpee and instead of jumping up, complete a broad jump for max distance *Rest as needed between efforts *The goal is max distance Upcoming Foundations...

CF Open WOD #6

April 29, 2011SiteplicityDaily Workoutspullups, thrusters0

New Bootcamps Start Monday! WOD for Saturday 043011 CF Open WOD #6 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters (100/65) 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12...

Saucy Little Bunny

April 28, 2011SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutskettlebell swings, pushups, row, snatch0

New Bootcamps Start Monday! WOD for Friday 042911 – Click Here For Today’s Schedule Snatch 12×1 –Rest– 3 Rounds For Time: 30 Pushups 30 KB Swings (70/52) Row 30 Calories Post Snatch Loads and Metcon Time to Comments For the strength segment, work up to a heavy Snatch (around 80% 1RM) and hit it for...

Goin In Reverse

April 27, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsback extensions, box jumps, deadlift, hollow rocks, reverse hypers, situps0

New Bootcamps Start Monday! WOD for Thursday 042811 – Click Here For Today’s Schedule Deadlift 3 sets of 20 Reverse Hypers 3 sets of 10 Hollow Rocks 3 sets of 10 –Rest– Tabata Intervals Abmat Situps Back Extensions Box Jumps (24/20) Post Deadlift Loads and Total Metcon Reps to Comments For the strength segment, perform...

No You Didn’t, Denton

April 26, 2011SiteplicityBodyweight Workouts, Daily Workoutsbox jumps, clean, double unders, overhead squats, pullups, run, thrusters0

New Bootcamps Start Next Monday! WOD for Wednesday 042711 – Click Here For Today’s Schedule Pullups 4 sets for max reps (kipping and/or deadhang) –Rest– For Time: Run 200m 20 Box Jumps (24/20) Run 200m 20 Thrusters (95/65) Run 200m 20 Pullups Run 400m 20 Double Unders Run 200m 20 Squat Cleans (95/65) Run 200m...

Push It Or Split It

April 25, 2011SiteplicityDaily Workouts, Kettlebell Workouts, Olympic Workoutsburpees, jerk, kettlebell snatch0

New Bootcamps Start Next Monday! WOD for Tuesday 042611 – Click Here For Today’s Schedule Jerk 3-3-3-1-1-1 –Rest– AMRAP in 12 minutes: 5 KB Snatch – right (52/35) 5 KB Snatch – left (52/35) 5 Burpees Post Jerk Loads and Metcon Rounds to Comments For the strength segment, perform Push Jerks or Split Jerks increasing...

Rocket Fuel

April 24, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsback squat, power snatch, pullups, run0

New Bootcamps Start Next Monday! WOD for Monday 042511 – Click Here For Today’s Schedule Back Squat 5-5-3-3-3 –Rest– 5 Rounds For Time: Run 200m 10 Pullups Run 200m 5 Power Snatch (135/95) Post Back Squat Loads and Metcon Time to Comments For the strength segment, perform Back Squats increasing weight each set up to the heaviest set...

Easter “Hammer”

April 23, 2011SiteplicityBenchmark Hero WODs, Daily Workoutsfront squat, power clean, pullups, push jerk0

New Bootcamps Start May 2nd! Tell your friends! WOD for Sunday 042411 – Click Here For Today’s Schedule “Hammer” 5 Rounds For Time: 5 Power Cleans (135/95) 10 Front Squat 5 Push Jerk 20 Pullups Rest 90 Seconds Post Time of EACH Round to Comments U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan...

CF Open WOD #5

April 22, 2011SiteplicityDaily Workoutspower clean, toes to bar, wall ball0

New Bootcamps Start May 2nd! WOD for Saturday 042311 – Click Here For Today’s Schedule CF Open WOD #6 AMRAP in 20 minutes: 5 Power Cleans (145/100) 10 Toes To Bar 15 Wall Ball (20/14) Post Rounds Completed to Comments This is CF Open WOD #5. Check out the standards video here. MOBILITY WOD and...

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