Siteplicity – Page 383 – Courage Fitness Durham

Guilt Free New Year’s

December 30, 2010SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsair squat, jerk, run0

There are no evening WODs tonight! Partner WOD tomorrow morning at 11am! NEW BOOTCAMPS COMING JANUARY 10th! EARLY BIRD DISCOUNT before 12/31! WOD for Friday 123110 – – Click Here For Today’s Schedule Rack Jerk 10x 1 as heavy as possible –Rest– For Max Rep Squats and Mile For Time: Tabata “Bottom to Bottom” Squat Run...

Go Bea, It’s Your Birthday

December 29, 2010SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsdouble unders, overhead squats, pullups, ring pushups, situps0

NEW BOOTCAMPS COMING JANUARY 10th! EARLY BIRD DISCOUNT before 12/31! WOD for Thursday 123010 – – Click Here For Today’s Schedule Overhead Squats 3 sets of 5 reps as heavy as possible –Rest– “Bea” For Time: 35 Double Unders 35 Ring Pushups 35 Double Unders 35 GHD Situps 35 Double Unders 35 Pullups 35 Double Unders...

High Jump

December 28, 2010SiteplicityDaily Workouts, Olympic Workoutsbox jump, clean, jerk, power clean0

NEW BOOTCAMPS COMING JANUARY 10th! EARLY BIRD DISCOUNT before 12/31! WOD for Wednesday 122910 – – Click Here For Today’s Schedule Clean & Jerk 15×1 –Rest– On the minute for 15 minutes: 2 Power Cleans (75% 1RM) 1 Max Height Box Jump Post C&J Loads, Power Clean Load and Box Height to Comments For the strength segment,...

Melting Away

December 27, 2010SiteplicityBodyweight Workouts, Daily Workoutsknees to elbows, shoot through, snatch0

All WODs are on as regularly scheduled today! NEW BOOTCAMPS COMING JANUARY 10th! Forgot Someone On Your Holiday List? Check out our Stores at Zazzle and Cafe Press! WOD for Tuesday 122810 Parallette Shoot Throughs 50 Strict Reps –Rest– 21-15-9 For Time: Knees To Elbows DB Power Snatch – each arm (40/25) Post Metcon Time to...

Snowman

December 26, 2010SiteplicityBenchmark Hero WODs, Daily Workouts, Endurance Workoutsbox jumps, burpees, kettlebell swings, run, wall ball0

There is NO 6:15 WOD today. All other WODs are on! NEW BOOTCAMPS COMING JANUARY 10th! Forgot Someone On Your Holiday List? Check out our Stores at Zazzle and Cafe Press! WOD for Monday 122710 “Whitten” 5 Rounds For Time: 22 KB Swings (70/52) 22 Box Jumps (24/20) Run 400m 22 Burpees 22 Wall Ball (20/12)...

Christmas Hero

December 25, 2010SiteplicityBenchmark Hero WODs, Daily Workouts0

*THE GYM IS CLOSED TODAY DUE TO THE SNOW* *WE WILL DO THIS WOD TOMORROW* NEW BOOTCAMPS COMING JANUARY 10th! Forgot Someone On Your Holiday List? Check out our Stores at Zazzle and Cafe Press! WOD for Sunday 122610 — – Click Here For Today’s Schedule “Whitten” 5 Rounds For Time: 22 KB Swings (70/52) 22 Box...

Christmas Eve Complex

December 23, 2010SiteplicityDaily Workouts, Olympic Workoutsclean, lunge, push press0

NEW BOOTCAMPS COMING JANUARY 10th! Still Need Holiday Gift? Check out our Stores at Zazzle and Cafe Press! WOD for Friday 122410 — – Click Here For Today’s Schedule 50 Reps For Time: 1 Clean, 1 Lunge (right), 1 Lunge (left), 1 Push Press (95/65) Post Time to Comments *CHRISTMAS WEEKEND SCHEDULE* Friday — No evening WODs...

Big, Bigger, Biggest

December 22, 2010SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutspress, push jerk, push press0

NEW BOOTCAMPS COMING JANUARY 10th! Still Need Holiday Gift? Check out our Stores at Zazzle and Cafe Press! WOD for Thursday 122310 — – Click Here For Today’s Schedule Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Post Loads to Comments You have the whole class time tonight to do the strength segment. Loads should be as...

Holiday Clean Up

December 21, 2010SiteplicityDaily Workouts, Olympic Workoutsclean, double unders, pullups0

NEW BOOTCAMPS COMING JANUARY 10th! Still Need Holiday Gift? Check out our Stores at Zazzle and Cafe Press! WOD for Wednesday 122210 — – Click Here For Today’s Schedule Clean 2-2-2-2-2-2-2 85% for all sets with about 1 minute rest between –Rest– For Time: 50-40-30-20-10 Double Unders 10-8-6-4-2 Pullups Post Clean Loads and Metcon Time to Comments...

Shoot It

December 20, 2010SiteplicityBodyweight Workouts, Daily Workoutspushups, shoot throughs, snatch0

NEW BOOTCAMPS COMING JANUARY 10th! Still Need Holiday Gift? Check out our Stores at Zazzle and Cafe Press! WOD for Tuesday 122110 — – Click Here For Today’s Schedule Parallette Shoot Throughs 75 Strict Reps –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: DB Snatch – each arm (40/25) Clapping Pushups Post Metcon Time to Comments For the skill segment, you...

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