Siteplicity – Page 64 – Courage Fitness Durham

WOD for 060719

June 6, 2019SiteplicityDaily Workouts0

Skill: Split Jerk Footwork Strength: Split Jerk *from rack* EMOM x 10 2 split jerks *increase wt every other minute Metcon (AMRAP – Rounds and Reps) With a 16min. running clock… 3 Rounds: 12 Push Jerks 12 Toes-To-Bar Rest 2min. Max Rounds in remaining time… 20 Alt. DB Snatch 15 Wall Balls L1: 155/105, T2B,...

WOD for 060619

June 5, 2019SiteplicityDaily Workouts0

Strength: Back Squat Build to a 20RM -Take 1 shot at it! Warm up in sets of 3 and 5 and then go for it! Start around 60% or your 1RM and see how it feels. It’s supposed to be tough!! Metcon: 15 min AMRAP 50 DUs 30 Situps 20 alt. Front Rack Lunges 10...

WOD for 060519

June 4, 2019SiteplicityDaily Workouts, Uncategorized0

Skill: Strict HSPU Strength: SSPT Week 8 Metcon: Against 12 minutes… 3 Rounds For Time 400m Run6 Strict HSPU12 Box jump overL1: 600m Run, 9 SHSPU, 18 BJOV 24″/20″L2: As written, 24″.20″L3: 400m Run, 6 SHSPU to 1 ab mat, 24″.20″L4: 200m Run, 12 DB OH Press, 20″/17″

WOD for 060419

June 3, 2019SiteplicityDaily Workouts0

Skill: Snatch Strength: Snatch/Snatch Balance EMOM x 5 – Paused Snatch Balance (light weight) 2 Paused Snatch Balances Pause for 2 seconds in the bottom of squat. EMOM x 5 – Pausing High Hang Snatch 2 Paused High Hang Squat Snatches Two pauses: – 2s Pause in the Pockets (Power position) – 2s Pause in...

Kool Aid Club – May 2019

June 3, 2019SiteplicityCourage Fitness Durham News0

Congratulations to our May CFD Kool Aid Clubbers! Our athletes checked in for 3,695 workouts in May! Athlete Total Visits Siemieniec, Josh 39 Stefanski, Stephanie 35 Camble, Bryan 34 Timmons, Zachary 33 Swaim, Katarina 31 James, Allison 29 Deeny, Ayumi 28 Maxwell, Jessie 27 Ulak, Albert 27 Shurgin, Amanda 26 Solomon, Rachel 25 Cobbaert,...

“Great place to workout! If you’re like me and need group motivation then this is your place! Whether you are just starting your fitness journey or need to up the ante, CFD is the place to be!“ -Audrey F.

“This is an amazing place. I love the workouts and the staff.“ -Rachel S.

“Very nice people. I was a little intimidated at first because it was the first time I had ever been in a Gym but the people there were very inviting and nice. Would recommend.“ -Will V.

WOD for 060319

June 3, 2019SiteplicityDaily Workouts0

Skill: Bracing for Deadlift Strength: Deadlift 65% x 5 75% x 5 85% x Max Reps! (5+ goal) Metcon: 3 Rounds (2 min rest between rds) 2 minutes to complete.. 30 DB Deadlifts Immediately into; 2 minutes to complete.. 30/24 Cal Row Immediately into; 2 minute AMRAP Max DB Box Step Overs REST 2 Mins...

WOD for 060119

May 31, 2019SiteplicityDaily Workouts0

Saturday June 1st… With a Partner! 12 min AMRAP 8 Thrusters 6 Rope Climbs 11 Box Jumps -Partners alt 400M Run- Pick up where other partner left off L1: 155/105, 6 Rope climbs, 24″/20″ L2: 135/85, 4 Rope Climbs, 24″”/20″ L3: 95/65, 4 Rope climbs or 6 pull from ground, 20″/17″ L4: DB Thrusters, 4...

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