Siteplicity – Page 382 – Courage Fitness Durham

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...

Benchmark Week 2011 – “Elizabeth”

January 5, 2011SiteplicityBenchmark WODs, Daily Workouts, Endurance Workoutsclean, ring dips0

NEW BOOTCAMPS START MONDAY! WOD for Thursday 010611 — Click Here For Today’s Schedule Ring Dips Take 20 minutes and work on your Ring Dip progressions — static holds, hand turnouts, negatives, etc –Rest– “Elizabeth” 21-15-9 Reps For Time: Clean(135/95) Ring Dips Post Time to Comments We will do a different Benchmark WOD each day this...

Benchmark Week 2011 – CF Total

January 4, 2011SiteplicityDaily Workouts, Strength Workoutsback squat, deadlift, press0

NEW BOOTCAMPS START NEXT MONDAY! WOD for Wednesday 010511 — Click Here For Today’s Schedule Strength & Conditioning Total 1 RM Back Squat 1 RM Press 1 RM Deadlift Post Total to Comments We will do a different Benchmark WOD each day this week to help you get baseline measures for 2011. For the Strength &...

Benchmark Week 2011 — “Nancy”

January 3, 2011SiteplicityBenchmark WODs, Daily Workoutskettlebell snatch, overhead squat, run0

NEW BOOTCAMPS START NEXT MONDAY! WOD for Tuesday 010411 — Click Here For Today’s Schedule KB Snatches Take 20 minutes and work on KB Snatches –Rest– “Nancy” 5 Rounds For Time: Run 400m 15 Overhead Squats (95/65) Post Time to Comments We will do a different Benchmark WOD each day this week to help you get baseline...

Benchmark Week 2011 – “Fran”

January 2, 2011SiteplicityBenchmark WODs, Daily Workouts, Endurance Workoutshandstands, pullups, thrusters0

NEW BOOTCAMPS START NEXT MONDAY! WOD for Monday 010311 — Click Here For Today’s Schedule Handstands Take 20 minutes and work on our handstands — free-standing or against the wall –Rest– “Fran” 21-15-9 For Time: Thrusters (95/65) Pullups Post Time to Comments We will do a different Benchmark WOD each day this week to help you...

Resolution Day

January 1, 2011SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutspushups, row, snatch0

NEW BOOTCAMPS COMING JANUARY 10th! Benchmark WOD-week coming this Monday! WOD for Sunday 010211 — Click Here For Today’s Schedule Snatch 12×1 –Rest– Row for 5 minutes at a 20 stroke per minute pace then Max Push Ups in 5 minutes then Row for 5 minutes at a 20 stroke per minute pace Post Snatch Loads,...

Ringin In The New Year

December 31, 2010SiteplicityDaily Workouts, Partner Workoutspower cleans, pullups, run, situps0

Partner WOD this morning at 11am! NEW BOOTCAMPS COMING JANUARY 10th! WOD for Saturday 010111 — 11am WOD today — Everyone is welcome! For Time (in teams of two): Run 1200m 50 Power Cleans (135/95 lbs) 100 Pullups 200 Anchored Sit-Ups (your partner will anchor your feet) Run 1200m Post Time to Comments For this workout, only...

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