Siteplicity – Page 62 – Courage Fitness Durham

WOD for 071019

July 9, 2019SiteplicityDaily Workouts0

Strength: RFESS + Hip Thrusts Rear Foot Elevated Split Squats 3×10/each leg.. Load Goblet Style if desired Barbell Hip Thrusts 3×10 Conditioning: Partner Workout Trading Rounds for 10 Total Rounds (5/each) (15 Min Cap) 5 Burpees 10 Double Russian KB Swings 5 SB Squats L1: 52/35 (each), 140/100 L2: 40/30 (each), 100/80 L3: 25/20 (each),...

WOD for 070919

July 8, 2019SiteplicityDaily Workouts0

Strength: Bench + Core 5 x 8 @70% immediately into :30 Hollow Hold after every round *20 Mins to Complete Conditioning: Every 3 mins x 4 rds Run 200 Meters 10 CTB WRT: SHSPU L1: 6 Bar Muscle ups, Deficit SHSPU L2:10 CTB, SHSPU L3: 6 CTB or 10 Pull-ups, 1 Abmat HSPU L4:Jumping Pull-ups,...

WOD for 070819

July 7, 2019SiteplicityDaily Workouts0

Strength: Snatch Snatch EMOM 0:00 – 5:00 3 Snatch Deadlift @ 60% 5:00 – 10:00 3 Hang Power Snatch @ + 5-10lbs 10:00 – 15:00 1 (heavy) Squat Snatch @ increasing wt. Conditioning: Every 2 mins x 8 rds 250m Row 2 Squat Snatch L1: 155/105 L2: 135/85 L3: 95/65 L4: DB Squat Snatches

WOD for 070619

July 5, 2019SiteplicityDaily Workouts0

Saturday July 6th… Teams of 3 Against 20 Mins…. For Time: “Triple Double” Row 2,000 Meters 150 Double Unders 150 Air squats 150 Double Unders 150 Alt. DB Snatches 150 Double Unders *1 Athlete works while the others rest across all movements L1: 70/50, Double Unders L2: 50/35, Double Unders L3: 35/25, 50 Double Unders...

WOD for 070319

July 2, 2019SiteplicityDaily Workouts0

Strength: Snatch “Snatch Deconstruction” All Exercises done @ 60% or less EMOTM x 4 Mins 4 Hang Snatch Pulls EMOTM x 4 Mins 4 Snatch Pulls EMOTM x 4 Mins 3 Snatches (Power or Squat) Conditioning: Against 12 Mins…For Time 21-15-9 Hang Power Snatch Abmat Sit ups 3-3-3 Rope Climbs *Ends on rope climbs L1:...

WOD for 070219

July 1, 2019SiteplicityDaily Workouts0

Strength: Tempo Front Squat 4×5 @ 41X1 Tempo 60-70% Conditioning: 5 Rounds for Time: (10 Min Cap) 15 Goblet Squats 35 Double Unders 15 KB SDLHP L1: 70/52, 50 Double Unders L2:52/35, 35 Double Unders L3: 35/25, 50 Singles L4: 20/18, 35 Singles

Kool Aid Club – June 2019

July 1, 2019SiteplicityUncategorized0

Congratulations to our June CFD Kool Aid Clubbers! Our athletes checked in for 3,647 workouts in June! Athlete Total Visits Camble, Bryan 31 Timmons, Zachary 28 George, Andrew 26 Kucharik, Caitlin 25 Ulak, Albert 25 Deeny, Ayumi 24 Siemieniec, Josh 24 James, Allison 24 Lautredou, Loic 23 Seay, Clayton 23 Kreivenas, Augie 22 Daluz, Tyler...

WOD for 070119

June 30, 2019SiteplicityDaily Workouts0

Rowing Technique: “Quarter Slide” Strength: Chin ups/Ring Pushups Every 3 Mins x 5 Sets 3-6 strict Chin ups with a 2 sec pause @ the top of each rep 6-10 Ring Pushups with 31X1 Tempo *3 secs down, 1 sec pause with shoulders on rings, up fast! *Ring Pushups scale to pushups.. same tempo *Banded...

WOD for 062919

June 28, 2019SiteplicityDaily Workouts0

Partner Workout! Against 15 Minutes… For Time! 50 DB Deadlifts (2 DB’s) 50 Wallballs 50 DB Snatch (alt.) 50 Cal Row 50 DB Snatch (Alt.) 50 Wallballs 50 DB DL L1: 70/50, 30/20 L2: 50/35, 20/14 L3: 35/25, 14/10 L4: 25/15, 10/6 -Rest 4:00- 9 Minute AMRAP Ladder: 3-6-9-12-15-18-21 etc.. HSPU 5-5-5-5-5-5-5-5-5 etc… Power Cleans...

WOD for 062819

June 27, 2019SiteplicityDaily Workouts0

Technique: Split Jerk Strength: Clean Up Your Jerk -Build to a tough set in 15 minutes- 1 Jerk (From Rack) + 1 Clean Conditioning: Against 12 Mins… For Time! 15 Front Squats 15 Toes 2 Bar 12 Front Squats 15 Toes 2 Bar 9 Front Squats 15 Toes 2 Bar L1: 185/125, T2B L2: 155/105,...

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