Siteplicity – Page 380 – Courage Fitness Durham

Split Jerkin’

January 29, 2011SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbox jumps, push jerk, pushups, split jerk0

Durham Indoor Rowing Trials – February 27th! You KNOW you wanna do it! WOD for Sunday 013011 – Click Here For Today’s Schedule Push/Split Jerk 5 reps @55% 5 reps @65% 5 reps @70% 5 reps @80% 5 reps @85% Great Split Jerk progression from Rip here –Rest– For Time: 10-9-8-7-6-5-4-3-2-1 Box Jumps (24/20) 1-2-3-4-5-6-7-8-9-10 Clapping Pushups...

Muscle It

January 28, 2011SiteplicityBodyweight Workouts, Daily Workoutsbox jumps, muscle ups, push press, walking lunges0

Durham Indoor Rowing Trials – February 27th! You KNOW you wanna do it! WOD for Saturday 012911 – Click Here For Today’s Schedule Muscle Ups Take 20 minutes to work on your muscle ups and MU progressions Muscle Up progressions here –Rest– AMRAP in 15 minutes: 5 Push Press (115/75) 10 Overhead Walking Lunges (45/25) 15...

Superman to Hollowman

January 27, 2011SiteplicityDaily Workouts0

Durham Indoor Rowing Trials – February 27th! Early Bird registration ends FRIDAY! WOD for Friday 012811 – Click Here For Today’s Schedule Supermans To Hollow Rocks 50 Strict Reps How to here More on Hollow Rocks here –Rest– 5 Rounds For Time: 20 Double Unders 25 Abmat Situps 30 KB Swings (52/35) Post Metcon Time to Comments For...

Snatchin & Dippin

January 26, 2011SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squat, power snatch, ring dips0

Durham Indoor Rowing Trials – February 27th! Early Bird registration ends FRIDAY! WOD for Thursday 012711 – Click Here For Today’s Schedule Back Squat 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– 21-15-9 For Time: Power Snatch...

Deads and Doubles

January 25, 2011SiteplicityDaily Workouts, Strength Workoutsdeadlifts, double unders, press0

Durham Indoor Rowing Trials – February 27th! Early Bird registration ends FRIDAY! A man ahead of his time – “Exercise Your Face” [youtube]http://www.youtube.com/watch?v=isLJ024EdMA[/youtube] WOD for Wednesday 012611 – Click Here For Today’s Schedule Press 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% 3 reps @95% –Rest– 3 Rounds For Time: 10 Deadlifts...

Stop Being So Tired

January 24, 2011SiteplicityBodyweight Workouts, Daily Workoutsbent row, burpees, handstands, run0

Durham Indoor Rowing Trials – February 27th! Early Bird registration ends FRIDAY! A man ahead of his time – “Stop Being So Tired” [youtube]http://www.youtube.com/watch?v=vBVk071N88M[/youtube] WOD for Tuesday 012511 – Click Here For Today’s Schedule Handstands Take 20 minutes and work on your free standing Handstands. –Rest– 5 Rounds For Time: Run 400m 20 Burpees 15 DB...

Duck Hunt

January 23, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsbox jumps, parallettes, pullups, pushups0

Durham Indoor Rowing Trials – February 27th! Early Bird registration ends FRIDAY! WOD for Monday 012411 – Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps –Rest– On the minute for 15 minutes: 10 Box Jumps (24/20) AMRAP Pullups/Pushups in time remaining each minute Post Metcon Pullup and Pushup Totals to Comments For the strength...

Dropping Down

January 22, 2011SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, pushups, situps0

Durham Indoor Rowing Trials – February 27th! Early Bird registration until Jan. 27th! WOD for Sunday 012311 – Click Here For Today’s Schedule Squat Clean 5 reps @55% 1RM 5 reps @70% 1RM 5 reps @85% 1RM –Rest– For Time: 50 Pushups 50 GHD Situps Post Clean Loads and Metcon Time to Comments All %’s for the...

Nelly’s Birthday WOD

January 21, 2011SiteplicityDaily Workouts, Olympic Workoutsdeadlift, knees to elbows, push jerk, row, split jerk, wall ball0

Fifth Ape Seminar – February 5th! Durham Indoor Rowing Trials – February 27th! Early Bird registration until Jan. 27th! WOD for Saturday 012211 – Click Here For Today’s Schedule Push/Split Jerk Determine New 1RM Warmup: Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets: Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new...

Inverted

January 20, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsball ups, levers, pullups, pushups, row, thrusters0

Fifth Ape Seminar – February 5th! Early Bird registration until Jan. 21st! Durham Indoor Rowing Trials – February 27th! Early Bird registration until Jan. 27th! WOD for Friday 012111 – Click Here For Today’s Schedule Ring Inversions Practice ball ups, inversions, and levers on the rings –Rest– 5 Rounds For Time: Row 1000m/800m/600m/400m/200m 10 Thrusters (65/45) 10...

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