Siteplicity – Page 382 – Courage Fitness Durham

Strict Hips

January 15, 2011SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutshandstand pushups, hip extension, pullups, ring dips, run0

Fifth Ape Seminar – February 5th! Durham Indoor Rowing Trials – February 27th! WOD for Sunday 011611 – Click Here For Today’s Schedule GHD Back & Hip Extensions 50 Strict Reps –Rest– AMRAP in 15 minutes: 3 Handstand Pushups 6 Ring Dips 9 Pullups Run 200m Post Metcon Rounds to Comments For the strength segment, perform 50 strict Back and...

Squat Cleaned

January 14, 2011SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbox jumps, clean, knees to elbows, wall ball0

Fifth Ape Seminar – February 5th! Durham Indoor Rowing Trials – February 27th! WOD for Saturday 011511 – Click Here For Today’s Schedule Squat Clean 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 1RM –Rest– 5 Rounds For Time:...

Burpee Pullup Bonanza

January 13, 2011SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpees, pullups, push jerk, split jerk0

Fifth Ape Seminar – February 5th! Durham Indoor Rowing Trials – February 27th! WOD for Friday 011411 – Click Here For Today’s Schedule Push/Split Jerk 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% Max reps @95% –Rest– For Total Reps: Burpee Pullups 3 minutes of work 90 seconds rest 2 minutes of work...

Onward and Upward

January 12, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsdouble unders, kettlebell swings, power clean0

Fifth Ape Seminar – February 5th! Durham Indoor Rowing Trials – February 27th! WOD for Thursday 011311 — Click Here For Today’s Schedule Double Unders Take 20 minutes to work on your Double Unders –Rest– AMRAP in 20 minutes: 10 Power Cleans (115/75) 20 KB Swings (52/35) 30 Double Unders Post Rounds Completed to Comments ENDURANCE WOD tonight...

Strict Handstands

January 11, 2011SiteplicityBodyweight Workouts, Daily Workoutshandstand pushups, run, situps, thrusters0

FIFTH APE SEMINAR – FEBRUARY 5th! Be there to find your “inner ape”! WOD for Wednesday 011211 — Click Here For Today’s Schedule Handstand Pushups 15-20 Strict Reps –Rest– 3 Rounds For Time: Run 400m 30 Thrusters (75/45) 50 Abmat Situps Post Handstand Scaling and Metcon Time to Comments For the strength segment, perform 15-20 strict Handstand...

Big Back Squatting

January 10, 2011SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsair squats, back squat, pullups, pushups, situps0

*There will be NO WODs at 6:15, 7:15, or 8:30am and NO Foundations class at 7:15am* FIFTH APE SEMINAR – FEBRUARY 5th! Be there to find your “inner ape”! WOD for Tuesday 011111 — Click Here For Today’s Schedule Back Squat 5 reps @55% 5 reps @65% 5 reps @70% 5 reps @80% Max reps @85% –Rest–...

New Year Strong

January 9, 2011SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsbox jumps, overhead squat, press0

NEW BOOTCAMPS START TODAY! WELCOME BOOTCAMPERS! WOD for Monday 011011 — Click Here For Today’s Schedule Press 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 1RM –Rest– 21-15-9 Reps For Time: Overhead Squats (95/65) Box Jumps (24/20) Post...

Benchmark Week 2011 — “Christine”

January 8, 2011SiteplicityBenchmark WODsbox jumps, deadlift, knees to elbows, row0

NEW BOOTCAMPS START TOMORROW! WOD for Sunday 010911 — Click Here For Today’s Schedule Ball Ups/Knees To Elbows Complete 50 STRICT KTE or Toes To Bar –Rest– “Christine” 3 Rounds For Time: Row 500m 21 Box Jumps (20″) 12 Deadlifts (1x bodyweight) Post Time to Comments We will do a different Benchmark WOD each day this...

Benchmark Week 2011 – “Cindy”

January 7, 2011SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workoutsair squats, pullups, pushups0

NEW BOOTCAMPS START MONDAY! WOD for Saturday 010811 — Click Here For Today’s Schedule Kipping Pullups Take 20 minutes and work on your Kipping Pullups –Rest– “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats Post Rounds Completed to Comments We will do a different Benchmark WOD each day this week to help...

Benchmark Week 2011 – Row 2000m

January 6, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsmuscle ups, row0

NEW BOOTCAMPS START MONDAY! WOD for Friday 010711 — Click Here For Today’s Schedule Muscle Ups Take 20 minutes and work on your Muscle Up progressions –Rest– For Time: Row 2000m Post Time to Comments We will do a different Benchmark WOD each day this week to help you get baseline measures for 2011. For the...

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