Siteplicity – Page 67 – Courage Fitness Durham

WOD for 051019

May 9, 2019SiteplicityDaily Workouts0

Skill: Ring Muscle Ups -Establish your transition drill- Strength: Pecs and Hips DB Floor Press: 10-10-10-10 *In between each set: 20 Russian KBS (Heavy) Conditioning: Against 5-min Clock 800m Run 4 Muscle-ups or 8 MU Transitions 20 Double Unders -1:00 rest – Against a 4:00 Clock 400m Run 3 Muscle-ups or 6 MU Transitions 30...

WOD for 050919

May 8, 2019SiteplicityDaily Workouts0

Skill: Rowing Efficiency-Legs, Shoulders, Arms Strength: Hang Clean Pull/Power Clean Within 12-mins Find a Heavy for the Complex: 1 Hang Clean Pull (+) 1 Power Clean Conditioning: Against (20)-mins… For Time- With a Partner 1000m Row 10 Cleans 750m Row 12 Cleans 500m Row 14 Cleans 250m Row 16 Cleans L1: 185/135 L2: 155/105 L3:...

WOD for 050819

May 7, 2019SiteplicityDaily Workouts0

Mobilize for Front Squats Strength: Mash Pause Front Squats Week 7: A.) Within 15-mins Find your Heavy for the day (0:03 Bottom/0:10 Top) B.) Apply 80% to what you found for 3×3 Conditioning: Death by Burpees (8 min cap) Buy-in: 10 Wall Balls Burpee (See Example) Ex.) 0:00-1:00- 10 WB (+) 1 Burpee, 1:00-2:00: 10 WB...

WOD for 050719

May 6, 2019SiteplicityDaily Workouts0

Review: Strict HSPU Strength: SSPT Week 4 Dips Pull-ups Conditioning: Every (3)-mins for (4) Rounds 200m Run 10 DB Step-overs 5 Strict HSPU *Single Arm Step Overs L1: 70/50, 24″/20″, SHSPU L2: 50/35, 24″/20″, (3) SHSPU L3: 35/20, 20″/17″, 8 “Heavy” Strict DB Press L4: 20/15, 17″/15″, 8 Strict DB Press

WOD for 050619

May 5, 2019SiteplicityDaily Workouts0

Skill: Hang Snatch/OHS Strength: 12-min EMOM: Complex: 1 Hang Snatch (+) 1 OHS *(60-70%: through the 12-mins) Metcon: Against (10)-mins…(5) Rounds For Time: 9 Deadlifts 7 Snatches 5 CTB L1: 135/95, CTB L2: 115/85, CTB L3: 75/55, Jumping CTB L4: Goblet Squats, Jumping Pull-ups

Kool Aid Club – April 2019

May 2, 2019SiteplicityNews0

Congratulations to our April CFD Kool Aid Clubbers! Our athletes checked in for 3,937 workouts in April! Athlete Total Visits Swaim, Katarina 35 Stefanski, Stephanie 31 Timmons, Zachary 29 Shurgin, Amanda 25 Solomon, Rachel 24 Cohen, Alan 24 Margolin, Alexander 23 Williams, Ron 23 Culver, Nicole 23 Swanson, Ashley 22 Mangano, Dino 22 Vega, Brandon...

WOD for 050319

May 2, 2019SiteplicityDaily Workouts0

Strength: Lunge/Glute Bridge 3 Sets of 20: Rest 2-mins b/w sets 20 Back Rack Lunges (Alt. 10/leg) 20 Barbell Glute Bridges Conditioning: (15)-min AMRAP (x) Cal. Row.Bike 3 Rounds Cindy 5 Front Squats L1: 21/18 Cal. Bike, 205/145 L2: 18/15 Cal. Bike, 165/115 L3: 15/10 Cal. Bike, 105/75 L4: 15/10 Cal. Bike, DBL DB FR...

WOD for 050219

May 1, 2019SiteplicityDaily Workouts0

Strength: Push Press 5-5-5-5: *All at the same weight (60-70%) Conditioning: Against 18-mins…For Time… With a Running Clock 800m Run 4-min Rest 400m Run 2-min Rest 200m Run 1-min Rest Directly into: 2 Rounds: 20 Alt. DB Snatches 10 HSPU L1: 50/35, Deficit (4″/2″) L2: 50/35, HSPU L3: 35/20, DB S2OH (35/20), 600/300/100m Runs L4:...

WOD for 050119

April 30, 2019SiteplicityDaily Workouts0

Skill: Toes 2 Bar Strength: Clean and Jerk Complex EMOTM x 12 1 Hang Clean (+) 1 Power Clean (+) 1 Jerk Start at 55% of 1RM C&J and Progress in Wt. Conditioning: Against (12)-mins For Time! 16 Burpee Box Jump Overs 8 T2B 12 Burpee Box Jump Overs 6 T2B 8 Burpee Box Jump...

WOD for 043019

April 29, 2019SiteplicityDaily Workouts0

Mobilize for Front Squats Strength: Mash Pause Front Squats Week 6: A.) Within 15-mins Find your Heavy for the day (0:05 Bottom/0:12 Top) B.) Apply 85% to what you found for 3×3 Conditioning: 9-min EMOM 1.) 15 Wallballs 2.) 12/9 Cal Row 3.) 10 DB FR Lunges L1: 30/20, 15/10 Cal. Row, 50/35 L2: 20/14, 12/9...

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