Siteplicity – Page 377 – Courage Fitness Durham

We Are Family

March 2, 2011SiteplicityDaily Workoutsback squats, push press, sledgehammer0

Check out “Bailing Class” on Saturday, March 12th and Nutrition Guide Rollout and Q&A on Saturday, March 26th! WOD for Thrusday 030311 – Click Here For Today’s Schedule Double Unders Take 20 minutes to work on your Double Unders. How bout trying some triple unders? Or 1-legged DU’s? –Rest– 3 Rounds For Time: 10 Back Squats...

Lower Downs

March 1, 2011SiteplicityBodyweight Workouts, Daily Workoutsbox jumps, double unders, kettlebell swings, row, situps0

Check out “Bailing Class” on Saturday, March 12th and Nutrition Guide Rollout and Q&A on Saturday, March 26th! WOD for Tuesday 030111 – Click Here For Today’s Schedule Full Ring Support to Lower Down (negative dips) 50 Strict Reps Video here –Rest– For Time: 50 KB Swings (52/35) 50 Box Jumps Row 1000m 50 Abmat Situps...

Able To Leap Tall Buildings

February 28, 2011SiteplicityDaily Workouts, Olympic Workouts, Strength Workoutsbox jumps, deadlift, snatch0

Check out “Bailing Class” on Saturday, March 12th and Nutrition Guide Rollout and Q&A on Saturday, March 26th! WOD for Tuesday 030111 – Click Here For Today’s Schedule Snatch – Work up to a heavy set of 3 Deadlift Warmup: Perform 5 reps @ 40% and 50%, 3 reps @60% “working 1RM” Work Sets: Perform 5 reps @...

5, 3, 1, Go!

February 27, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutschinups, press, pushups0

Great work to everyone who participated in the Durham Indoor Rowing Trials yesterday! Check out “Bailing Class” on Saturday, March 12th! WOD for Monday 022811 – Click Here For Today’s Schedule Press Warmup: Perform 5 reps @ 40% and 50%, 3 reps @60% “working 1RM” Work Sets: Perform 5 reps @ 65%, 75%, max reps @ 85% “working...

Gettin’ DIRTY

February 26, 2011SiteplicityBodyweight Workouts, Daily Workoutsburpees, overhead walking lunges0

Durham Indoor Rowing Trials – TODAY @8am! WODs are regularly scheduled for today! Meet in the gym to get your equipment for a WOD in the back field! WOD for Sunday 022711 – Click Here For Today’s Schedule 5 Rounds For Time: 50m Overhead Walking Lunge (45/35) Burpees Post Metcon Time to Comments For the WOD, scale the...

Getting Yoked

February 25, 2011SiteplicityDaily Workoutsdouble unders, knees to elbows, ring pushups0

Pardon the mess everyone! The painting should be done by this weekend and everything put back in its place! Nursing a nagging injury? Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – TOMORROW @8am! WOD for Saturday 022611 – Click Here For Today’s Schedule Knees to Elbows 50 Strict Reps –Rest– AMRAP in 12 minutes: ...

The Sun Will Come Out Tomorrow

February 24, 2011SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdeadlift, double unders, situps0

Pardon the mess everyone! The painting should be done by this weekend and everything put back in its place! Nursing a nagging injury? Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY @8am! WOD for Friday 022511 – Click Here For Today’s Schedule Deadlift 3 reps @65% 3 reps @70% 3 reps @80% 3...

Wrecking Ball

February 23, 2011SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutssledgehammer, snatch0

Pardon the mess everyone! The painting should be done by this weekend and everything put back in its place! Nursing a nagging injury? Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY @8am! WOD for Thursday 022411 – Click Here For Today’s Schedule Snatch 5 sets of 5 – as heavy as possible –Rest–...

Cindy’s Rowing

February 22, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsair squat, l-sit, pullups, pushups, row0

Nursing a nagging injury? Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY @8am! WOD for Wednesday 022311 – Click Here For Today’s Schedule L-Sits Take 20 minutes to work on L-Sits and L-Sit Progressions Progression video here –Rest– 4 Rounds For Time: Row 500m 3 Rounds of 5 Pullups/10 Pushups/15 Air Squats...

Double Impact

February 21, 2011SiteplicityBodyweight Workouts, Daily Workoutsback extensions, burpees, clean, deadlift, hip extensions, jerk0

Nursing a nagging injury? Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY! WOD for Tuesday 022211 – Click Here For Today’s Schedule GHD Back/Hip Extensions 50 Strict Reps We are going for the 3rd movement shown in this video –Rest– “Mike’s Birthday WOD” AMRAP in 9 minutes: 9 Deadlifts 7 Cleans 5 Jerks...

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