Siteplicity – Page 387 – Courage Fitness Durham

Partner Cleaning Mayhem

November 19, 2010SiteplicityDaily Workouts, Strength Workoutsbench press, clean, ring dips0

The gym will be open on Thanksgiving Day for a team WOD at 9am! WOD for Saturday 112010 — – Click Here For Today’s Schedule Bench Press 5-5-3-3-1-1-1-1 –Rest– Partner WOD AMRAP in 12 minutes: One partner does 10 Ring Dips, while the other partner performs as many Squat Cleans (135/95) as possible. Take turns for...

In Case You Missed It

November 18, 2010SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsdeadlift, row, run0

The gym will be open on Thanksgiving Day for a team WOD at 9am! WOD for Friday 111910 — – Click Here For Today’s Schedule Deadlift Establish a 3RM –Rest– 4 Rounds Row 250m or Run 200m Rest 2 minutes between rounds Then, 4 Rounds Row 150m or Run 100m Rest 1 minute between rounds Post Deadlift Loads...

All Muscled Up

November 17, 2010SiteplicityDaily Workouts, Endurance Workoutsbox jumps, double unders, kettlebell swings, muscle ups0

Carolina Fitness Challenge coming December 11th! Volunteers Needed! Email Dave if you’d like to be a volunteer WOD for Thursday 111810 — – Click Here For Today’s Schedule Skill: Muscle Ups –Rest– For Time: 10-9-8-7-6-5-4-3-2-1 Rep Rounds: Box Jumps (24/20) KB Swings (70/52) Double Unders Post Metcon Time to Comments For the skill segment, practice your Muscle...

Hard and Fast

November 16, 2010SiteplicityDaily Workouts, Olympic Workoutsburpees, push press, snatch0

Carolina Fitness Challenge coming December 11th! Volunteers Needed! Email Dave if you’d like to be a volunteer WOD for Wednesday 111710 — – Click Here For Today’s Schedule Snatch 12×1 –Rest– 21-15-9 Reps For Time: DB Push Press (40/25) Burpees Post Snatch Loads and Metcon Time to Comments For the strength segment, you will do 12 Snatches. Progressively...

Butt To The Ball

November 15, 2010SiteplicityDaily Workouts, Olympic Workoutsclean, jerk, kettlebell swings, pullups, wall ball0

Carolina Fitness Challenge coming December 11th! Volunteers Needed! Email Dave if you’d like to be a volunteer WOD for Tuesday 111610 — – Click Here For Today’s Schedule Clean & Jerk 12×1 –Rest– 3 Rounds For Time: 30 KB Swings (52/35) 25 Wall Ball (20/12) 20 Pullups Post C&J Loads and Metcon Time to Comments For...

Heavy Pick Up

November 14, 2010SiteplicityDaily Workouts, Endurance Workoutsdeadlifts, handstand pushups, row, run0

Carolina Fitness Challenge coming December 11th! Volunteers Needed! Email Dave if you’d like to be a volunteer WOD for Monday 111510 — – Click Here For Today’s Schedule Skill: Handstand Pushups –Rest– AMRAP in 15 minutes: Run 400m 5 Deadlifts (85% 1RM) Post Deadlift Load and Rounds to Comments For the Metcon, use a Deadlift load...

Hangman

November 13, 2010SiteplicityDaily Workouts, Strength Workoutsdouble unders, pullups, walking lunges0

Carolina Fitness Challenge coming December 11th! Volunteers Needed! Email Dave if you’d like to be a volunteer WOD for Sunday 111410 — – Click Here For Today’s Schedule Weighted Pullups 5-5-3-3-1-1-1-1 –Rest– 5 Rounds For Time: 20 Overhead Walking Lunges (45/25) 30 Double Unders Post Pullup Loads and Metcon Time to Comments For the strength segment,...

Double Team

November 12, 2010SiteplicityBenchmark WODs, Daily Workouts, Strength Workoutsback squat, kettlebell swings, pullups, run, thrusters0

Carolina Fitness Challenge coming December 11th! Volunteers Needed! Email Dave if you’d like to be a volunteer WOD for Saturday 111310 — – Click Here For Today’s Schedule Back Squat Establish a 3RM –Rest– In teams of two, complete the following for time: 21 Thrusters (115/75) 21 Pullups 15 Thrusters 15 Pullups 9 Thrusters 9 Pullups...

Oh No You Din’t, Denton

November 11, 2010SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsdouble unders, snatch, wall ball0

Carolina Fitness Challenge coming December 11th! Volunteers Needed! Email Dave if you’d like to be a volunteer WOD for Friday 111210 — – Click Here For Today’s Schedule Snatch 12×1 –Rest– In 5 minutes, complete: 50 Wall Ball Double Unders, as many as possible Post Snatch Loads and Double Under Reps to Comments For the strength segment,...

Salute To Veterans

November 10, 2010SiteplicityBenchmark Hero WODs, Daily Workouts, Endurance Workoutsrow, run0

Happy Veterans Day and THANK YOU to all who have served! Carolina Fitness Challenge coming December 11th! Volunteers Needed! Email Dave if you’d like to be a volunteer WOD for Thursday 111110 — – Click Here For Today’s Schedule “Jerry” For Time: Run 1 Mile Row 2000m Run 1 Mile Post Time to Comments There...

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