Siteplicity – Page 379 – Courage Fitness Durham

Max It Out

February 10, 2011SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbench press, box jumps, double unders0

COUPLES THROWDOWN TOMORROW – 9am-Noon! Durham Indoor Rowing Trials – February 27th! WOD for Friday 021111 – Click Here For Today’s Schedule Bench Press 5 reps @55% 1RM 5 reps @65% 5 reps @70% 5 reps @80% 5 reps @85% Rippetoe on Bench Press Foot Setup – here –Rest– Establish your Max Height Box Jump Then, AMRAP Double...

Farmer’s Work

February 7, 2011SiteplicityDaily Workouts, Strength Workoutsdeadlift, farmer's walk, sledgehammer0

Durham Indoor Rowing Trials – February 27th! You KNOW you wanna do it! COUPLES THROWDOWN NEXT WEEKEND! WOD for Tuesday 020711 – Click Here For Today’s Schedule Deadlift Determine 1RM Warmup: Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets: Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM –Rest– 2...

Squat and Throw

February 6, 2011SiteplicityBenchmark WODs, Daily Workouts, Endurance Workouts, Olympic Workoutsrow, run, snatch, wall ball0

Durham Indoor Rowing Trials – February 27th! You KNOW you wanna do it! COUPLES THROWDOWN NEXT WEEKEND! WOD for Monday 020711 – Click Here For Today’s Schedule Snatch 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% 3 reps @95% Snatch Practice at Coach Pendlay’s Gym – here –Rest– “Karen” For Time: 150 Wall...

Doublin’ Up

February 5, 2011SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsair squats, double unders, power clean, pushups0

Durham Indoor Rowing Trials – February 27th! You KNOW you wanna do it! COUPLES THROWDOWN NEXT WEEKEND! WOD for Sunday 020611 – Click Here For Today’s Schedule Double Unders Take 20 minutes to work on your Double Unders –Rest– 6 Rounds For Max Reps with 1 Minute Rest between Rounds AMRAP in 3 Minutes: 3 Power...

Keep Your Chin Up

February 4, 2011SiteplicityDaily Workouts, Strength Workoutsback extensions, box jumps, chinups, hang power cleans, kettlebell swings, run, situps0

Fifth Ape Seminar is TODAY! Spots still open! [youtube]http://www.youtube.com/watch?v=4moONJvlAuw&feature=player_embedded[/youtube] WOD for Saturday 020511 – Click Here For Today’s Schedule Chin Ups 50 Strict Reps Don’t do these please – here –Rest– For Time: 50 Box Jumps (20″) 50 KB Swings (52/35) 50 Situps 50 DB Hang Power Cleans (40/25) Run 800m 50 Back Extensions Post Metcon Time...

Hard and Heavy

February 3, 2011SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdeadlift, muscle ups, overhead squat0

Fifth Ape Seminar is TOMORROW! Spots still open! [youtube]http://www.youtube.com/watch?v=4moONJvlAuw&feature=player_embedded[/youtube] WOD for Friday 020411 – Click Here For Today’s Schedule Overhead Squat 5 reps @55% 1RM 5 reps @65% 5 reps @70% 5 reps @80% 5 reps @85% Rippetoe on the Overhead Squat here –Rest– 9-7-5 Reps For Time: Deadlift (85% 1RM) Muscle Ups Post Overhead Squat Loads and...

Big Jumpin’

February 2, 2011SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsbench press, box jumps, kettlebell snatch0

Want to see what the Fifth Ape Seminar on February 5th is all about? Check this out! [youtube]http://www.youtube.com/user/JCPistell#p/u/4/vS0XjECuuks[/youtube] WOD for Thursday 020311 – Click Here For Today’s Schedule Bench Press Determine 1RM Warmup: Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets: Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM...

Groundhog Day

February 1, 2011SiteplicityBodyweight Workouts, Daily Workoutsl-sit, power cleans0

Durham Indoor Rowing Trials – February 27th! You KNOW you wanna do it! WOD for Wednesday 020211 – Click Here For Today’s Schedule L-Sits Take 20 minutes to work on L-Sits and L-Sit progressions L-Sit progressions video here –Rest– “Death By Power Clean” Perform 1 Power Clean the first minute, 2 the second, 3 the third,...

Press and Run

January 31, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutspush press, ring dips, run0

Durham Indoor Rowing Trials – February 27th! You KNOW you wanna do it! WOD for Tuesday 020111 – Click Here For Today’s Schedule Ring Dips 50 Strict Reps –Rest– AMRAP in 15 minutes: 15 DB Push Press (40/25) Run 200m Post Metcon Rounds to Comments For the strength segment, perform 50 strict Ring Dips. Rep 50 should...

Squat Cleans!

January 30, 2011SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutsclean, double unders, kettlebell swings0

Durham Indoor Rowing Trials – February 27th! You KNOW you wanna do it! WOD for Monday 013111 – Click Here For Today’s Schedule Squat Clean 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% 3 reps @95% A day of training at Pendlay’s California Strength — here –Rest– For Time: 20-18-16-14-12-10-8-6-4-2 Double Unders 1-2-3-4-5-6-7-8-9-10...

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